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WEEK OF AUGUST 14-20

Grab your yoga mat and join us for Power Yoga this Saturday @ 7am!!
FREE for all ODIN Memberships!
Register in TRIIB. 

MONDAY 

Power Snatch + OHS

4 RNDS
400m Run
10 Power Snatch


TUESDAY

EMOM 8
Min 1- 5 St. HSPU
Min. 2- 5 St. T2B

3 RNDS - Burgeron Beep Test
Cal Row  50/35
3 RNDS - Burgeron Beep Test
Cal Row  50/35
3 RNDS - Burgeron Beep Test


WEDNESDAY

C & J

AMRAP 7
Ascending Ladder
1 PCL
30 DU
2 PCL
30 DU
3 PCL
30 DU ...


THURSDAY

Turkish Get Ups

3RNDS
500m Row
400m Run
Rest 3min. Between Rounds.


FRIDAY

Back Squat

3 RNDS
50 Air Squats
7 Ring MU
10 HPCL


SATURDAY

Teams of 3
5 RNDS
A- 400m Sandbag Run
B- AMRAP of...
    10 C & J
    10 KBS
    10 Burpee
C- REST


SUNDAY

AMRAP 20
40 Cal Row
10 Back Squat
5 Wall Walks


BARBELL

HH Snatch + H Snatch
Push Press

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WEEK OF AUGUST 7-13

MONDAY 

OHS

21-15-9
SA KB Snatch
Cal Row
Into...
21-15-9
Box Jump Over
Pull Ups


TUESDAY

600m Run
2 RNDS DT
600m Run
2 RNDS DT
600m Run
2 RNDS DT
600m Run


WEDNESDAY

AMRAP 18 - Partner
100m Sand Run
50m KB Carry

IRON SCAP


THURSDAY 

AMRAP 5
7 RNDS "The Chief" 
*Max Cal Row
REST 5
AMRAP 5
6 RNDS "The Chief"
*Max Cal Row
REST 5
AMRAP 5
5 RNDS "The Chief"
*Max Cal Row


FRIDAY

Push Press
Split Jerk

AMRAP 9
6 Strict Pull Ups
9 Front Squat


SATURDAY

Partner- FT
80 WB
70 P Snatch
60 H SCL
50 Burpee
40 BJ
30 Push Press
20 Pull Ups
400m Run Together


SUNDAY

5 RNDS
100 DU
50Ft Plate Push
5 Tire Flip


BARBELL

C & J
Front Squat

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WEEK OF JULY 31- AUGUST 6

Reminder...
A few changes to the schedule this week do to most of the coaches heading to the CrossFit Games. Please check the schedule before attending class. 
Thank you to Coach Lunderville, Coach Ryan and Coach Josh for holding down the fort while we are away!!

MONDAY

DL

AMRAP 15
250m Row
15 WB
10 Push Jerk


TUESDAY

Strict Press

10 RNDS
10 SA KB Snatch
10 Box Jump


WEDNESDAY

3 RNDS
600m Run
21 T2B
15 H.P. Snatch

Post WOD Core TABATA


THURSDAY

10min. Handstand Skill Work

EMOM 20
Min. 1- A-Bike  12/10
Min. 2- Max Strict Pull Ups
Min. 3- 10 GHD
Min. 4- Max Push Ups


FRIDAY

Hang Squat Clean

AMRAP 8
40 DU
5 PCL
5 Burpees Over Bar


SATURDAY

"31 Heroes"
AMRAP 31 - Partner
Partner A- 400m Sand Bag Run
Partner B-  AMRAP of.....
                  8 Thruster
                  6 Rope Climb
                  11 Box Jump


SUNDAY

EMOM 24
Min. 1- Walking Lunges
Min. 2- DU
Min. 3- Medball Slams
Min. 4- KBS


BARBELL

Power Snatch + Hang Squat Snatch
Back Squat

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WEEK OF JULY 24-30

Great mobility class with Coach Josh! Stay tuned for his next class on shoulders!

Power Yoga was a blast!! Great way to improve your mobility and core strength and it is an awesome workout! Expect to see more Power Yoga classes!

MONDAY

Back Squat

27-21-15-9
Cal Row
KBS
OHS


TUESDAY

AMRAP 5
600m Run Buy-In
12 DL
12 Bar Facing Burpee
Rest 5min. 
AMRAP 5
400m Run Buy-In
9 DL
9 BFB
Rest 5min. 
AMRAP 5
200m Run Buy-In
6 DL
6 BFB


WEDNESDAY

2k Row
150 DU
10 RNDS "Cindy" (5 pull ups, 10 push ups, 15 Air Squats)
 


THURSDAY

Push Press

AMRAP 12
200m Sandbag Run
10 Sandbag Clean
10 Sandbag S2S


FRIDAY

Front Squat

AMRAP 8
Increasing by 3's each round. 
3 Thrusters
3 T2B
6 Thruster
6 T2B
9
9
12
12...


SATURDAY

AMRAP 20 Partner
5 HSPU
10 Burpee Box Jump
15 KBS


SUNDAY

4 RNDS
12 DB Floor Press
12 DB Bent Over Rows
12 DB Reverse Lunges (DB in Hang)


BARBELL

Squat Clean- 2 Sec Pause @ Knee
BTN Snatch Grip Press

 

 

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WEEK OF JULY 17-23

Mobility with Coach Josh this Tuesday July 18th @ 6:30pm! 

Power Yoga this Saturday July 22nd @ 7am!

Register in TRIIB. 

MONDAY

"OPEX Lactic Endurance Test"
250m Row
15 KBS
25 Burpee
15 KBS
250m Row
*Rest 12min. then REPEAT

Core TABATA


Tuesday

Snatch Pull + Power Snatch

"Isabel"
30 Power Snatch


WEDNESDAY

"Daniel"
50 Pull Ups
400m Run
21 Thrusters
800m Run
21 Thrusters
400m Run
50 Pull Ups


THURSDAY

EMOM 8
3 PCL
3 FS
2 PJ

3 RNDS
20 Cal
20 T2B
10 HPCL


FRIDAY

15min. "Gymnastic" Skill Work

FT
40-30-20-10
Sand Bag Snatch
Sand Bag Lunges


SATURDAY

"Glen"
30 C&J
1 Mile Run
10 Rope Climb
1 Mile Run
100 Burpees


SUNDAY

AMRAP 15
Increasing by 2's each round. 
50 DU
2 Push Ups
2 Sit Ups
2 Air Squats
50 DU
4
4
4
50 DU
6
6
6


BARBELL

Snatch from the Blocks
Back Squat
 

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WEEK OF JULY 10-16

Power Yoga @ ODIN!
Join us for an awesome Power Yoga class led by instructor Jen Topper on Saturday July 22nd @ 7am. Power Yoga is perfect for CrossFitters and helping you with your mobility and gets you moving. 
Members register in TRIIB. 
Non-Members Email Info@ODINCrossFit.com

MONDAY

Yoke Carry
100Ft. X 4

EMOM 10
Odd- 5 Thrusters Climbing
Even- 200m Run


TUESDAY

EMOM 6
3 Ring MU

AMRAP 12
9 DL
6 Burpee
3 CL


WEDNESDAY

FT
30 Cal Row
30 Box Jump Over
30 P. Snatch
30 T2B
30 P. Snatch
30 Box Jump Over
30 Cal Row


THURSDAY

Push Press

AMRAP 15
60 DU
30 Cal Row
15 OHS


FRIDAY

Squat Clean- Build to a Heavy Double

Cal A-Bike  35/25
800m Run
30 KBS
20 Burpees


SATURDAY

AMRAP 20
Partner
20 Power Clean
20 Box Jump
20 Burpee
30 Power Clean
30 Box Jump
30 Burpee
40 Power Clean
40 Box Jump
40 Burpee
50 Power Clean
*Max Burpee in remaining time. 


SUNDAY

6 RNDS
200m Run
15 WB
10 Push Press
1 Rope Climb


BARBELL

SCL+HSCL+Split Jerk
Push Press
Front Squat

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WEEK OF JULY 3-9

Reminder!
ODIN Picnic @ Pincliff Park Sunday July 9th @ 3pm. 

RSVP through your FB invite or email Info@OdinCrossFit.com
Jason and I will provide the protein :)
Please bring a dish to share and any beverage you would like.
Our pavilion is right next to the playground for the kids and has plenty of room for all!

MONDAY

Front Squat

21-15-9
KB Snatch
HSPU


TUESDAY

Closed for the 4th of July!

Enjoy the holiday and be safe :)


WEDNESDAY

"Behind Bars"
AMRAP 4
400m Run
15 BOB
Max PCL
Rest 4
AMRAP 4
400m Run
10 BOB
Max PCL
Rest 4
AMRAP 4
400m Run
5 BOB
Max PCL


THURSDAY

"Harley Love"
6 RNDS
13 Thruster
14 Pull Ups


FRIDAY

EMOM 6
Min. 1- 20sec. L-Ring Sit
Min. 2- 30sec. Handstand Hold

AMRAP 15
30 Cal Row
20 DB Push Press
10 DL


SATURDAY

Partner AMRAP 20
A- FLR
B- 10 SA KB Cleans
     10 SA KB Jerk
    10 Goblet Squat


SUNDAY

FT
Cal A-Bike  60/50
1K Row
800m Run

CORE TABATA


BARBELL

SCL from the Blocks
Snatch Balance + OHS

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WEEK OF JUNE 26- JULY 2

Thank you to Dr. Deb Morrone from Frederick Chiropractic Wellness Center, for an awesome seminar on breathing techniques! It's amazing how better you feel when you breathe properly.

MONDAY

"Annie's On The Run"
100 DU
50 AMSU
200m Run
80 DU
40 AMSU
200m Run
60 DU
30 AMSU
200m Run
40 DU
20 AMSU
200m Run
20 DU
10 AMSU
200m Run


TUESDAY

Split Jerk

"Jackie"


WEDNESDAY

EMOM 6
3 Power Snatch

AMRAP 15
Wallball
*EMOM- 4 Burpees


THURSDAY

15min. Rope Climb- Skill Work

AMRAP 12
12 Box Jump Over
8 Push Press
6 BMU


FRIDAY

"Hurricane"
3 RNDS
800m Run
21 PCL


SATURDAY

AMRAP 20 - Partner
A- 200m OH Barbell Carry
B- AMRAP of...
50 DU
20 Lunges
10 KBS


SUNDAY

FT
500m Row
20 Bench Press
500m Row
15 Bench Press
500m Row
10 Bench Press

Core TABATA


BARBELL

Snatch Footwork
Hang Power Snatch + Hang Squat Snatch
DB Press In Split

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WEEK OF JUNE 19-25

MONDAY

Back Squat

"Grace"


TUESDAY

EMOM 20
Min. 1- 200m Run
Min. 2- Max Rep Squat Snatch
Min. 3- Max Rep Burpee
Min. 4- Rest


WEDNESDAY

AMRAP 18
Cal Row 15/12
15 Box Jump
12 T2B
9 DB Front Squat

IRON SCAP


THURSDAY

"Hang Tough"
AMRAP 4
27 HPCL
27 WB
27 Cal A-Bike
REST 4min. 
AMRAP 4
21 HPCL
21 WB
21 Cal A-Bike
REST 4min. 
15 HPCL
15 WB
15 Cal A-Bike


FRIDAY

Work up to a Heavy Squat Snatch

EMOM 12
Min. 1- Max Strict Pull Ups
Min. 2- Max Hollow Rocks
Min. 3- Max Strict HSPU


SATURDAY

Partner
1,000m Row
Then...
4 RNDS
20 T2B
12 Bear Complex
Finish with...
1,000m Row


SUNDAY

EMOM20
Min. 1-  5 Stones
Min. 2- 12 DB Thruster
Min. 3- Rest


BARBELL

Power Clean
Clean Pull
Front Squat

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WEEK OF JUNE 12-18

Thusters are always more fun synchronized with a friend!

MONDAY

3 RNDS
600m Run
16 DL  
60 DU


TUESDAY

"Gaceful Cindy"
3 RNDS Cindy
12 C&J
2 RNDS Cindy
9 C&J
1 RND Cindy
6 C&J


WEDNESDAY

4 RNDS
A-Bike  20/15
18 WB
15 KBS
12 Burpee


THURSDAY

FT
Cal Row  100/80
50 P. Snatch
25 BOB


FRIDAY

"Tosh Sprints"
3RNDS
200m Run
Rest Equal Amount
400m Run
Rest Equal Amount
600m Run
Rest Equal Amount


SATURDAY

AMRAP 15
Partner- Alt. Full Rnds
2 SCL
2 KBS
2 Pull Ups
*Increase 1 rep each round. 


SUNDAY

EMOM 20
Min. 1- Battle Ropes
Min. 2- Cal Row
Min. 3- DU
Min. 4- Rest


BARBELL

C&J
Front Squat

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WEEK OF JUNE 5-11

ODIN Unloaded starts this week, Tuesday June 6th @ 11am. ODIN Unloaded is our "Boot Camp" style fitness program. These 1hr. classes involve building your strength and improving your cardio endurance through a combination of body weight movements, dumbbell and kettlebell work, core development and cardio intervals. 

Members- Register in TRIIB
Non-Members email Info@OdinCrossFit.com to attend.

MONDAY

Back Squat

3 RNDS
10 PCL
10 Push Jerk
50 DU


TUESDAY 

Push Press

EMOM 12
Min 1- 15 WB
Min 2- 4 BMU


WEDNESDAY

AMRAP 4
Cal Row 30/25
10 Burpee Box Jump
Rest 4
Repeat a total of 4X


THURSDAY

EMOM 20
Min. 1- 12 DB FR Lunge
Min. 2- 12 HSPU
Min. 3- 12 DB Step Up
Min. 4- 45sec. Plank Hold


FRIDAY

HSCL

3 RNDS
400m Run
21 KBS
12 T2B


SATURDAY

AMRAP 20
Partner
200m Run
250m Row
12 Thruster
*Complete a full round & then swtich


SUNDAY

4 RNDS- 1min. Stations
Min. 1- Stones
Min. 2- Yoke Carry
Min. 3- Rest
Min. 4- sled drag
Min. 5- 200m Run
Min. 6- Rest


BARBELL

Snatch- Pause @ Knee
OHS

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Week OF May 29th - JUNE 4th

Join us Monday May 29th for our Memorial Day "Murph". Heat times are 9am, 9:30am, 10am. Please be sure to register in TRIIB. 
Join us after "Murph" for refeshments and great company!

MONDAY

"Murph"


TUESDAY

EMOM 20
Min. 1- 3 Wall Walks
Min. 2- 20 Hollow Rocks
Min. 3- 20 Sec. Ring Support
Min. 4- 200Ft. KB Farmers Carry


WEDNESDAY

4 RNDS
50 DU
21 Cal Row
15 Push Press
9 Ring Dip


THURSDAY

EMOM 6
Min. 1- 3 HP Snatch
Min. 2- 3 P Snatch

Deadlift


FRIDAY

Push Jerk + Split Jerk

6 RNDS
20 Walking Lunge
5 Burpee Broad Jump


SATURDAY

Partner
Sycronized- All Movements Done Together at the Same Time
AMRAP 5
5 Plate Clusters
5 Burpee to Plate
Rest 5 Min
AMRAP 5
10 Plate Clusters
10 Burpee to Plate
Rest 5 min
AMRAP 5
15 Plate Cluster
15 Burpee to Plate


SUNDAY

2K Row
Directly into..
DB "Randy"
75 DB Snatch


BARBELL
Sq. Clean
Back Squat

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WEEK OF May 22-28

Mark Your Calendars!

Saturday May 27th 9am- Community WOD
This WOD is open to non-members to join us for a fun workout. The perfect opportunity to bring your friends in and try out ODIN. 

Monday May 29th Memorial Day
"MURPH"
We will be running 3 heats of "MURPH"
on Memorial Day.
Members- Be sure to sign up for your heat time in TRIIB. 
9am- 9:30am- 10am
You will have the options of....
Full "MURPH"     OR       Half        OR       Partner

MONDAY

"Big Clean Complex"
6 Sets


TUESDAY

Back Squat

"Surfer on Acid"
3 RNDS
400m Run
21 Burpee


WEDNESDAY

EMOM 25
Min. 1- 10 Strict Pull Ups
Min. 2- 10 GHD
Min. 3- 50 DU
Min. 4- 10 DB Snatch
Min. 5- 100Ft. FR DB Carry


THURSDAY

Handstand Skill Work

AMRAP 15
200m Run
10 Medball Slams
10 Medball Lunges


FRIDAY

Push Press

AMRAP 17
20 Cal Row
17 P. Snatch
20 Box Jump
17 WB


SATURDAY- Community WOD

AMRAP 20
Teams of 3
A- Row 500m
B- 5 Tire Flip, 15 Burpee
C- Rest


SUNDAY

5RNDS
100Ft. Heavy Yoke Carry
400m Run


BARBELL

P. Snatch + Sq. Snatch
BTN Press
Front Squat

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WEEK OF MAY 15-21

Happy Mother's Day to all our strong Mommas!!

MONDAY

Squat Snatch + Hang Squat Snatch

3RNDS
9 P. Snatch
15 Push Ups
21 Air Squats
200m Run


TUESDAY

Front Squat

AMRAP 3
Cal Row 15/12
12 PCL
REST 3
AMRAP 3
Cal Row 15/12
8 PCL
REST 3
AMRAP 3
Cal Row 15/12
4 PCL


WEDNESDAY

Strict Press

AMRAP 13
55 Thruster
55 Pull Ups
55 HSPU


THURSDAY

FT
50 Cal Row
50 Box Jump Over
50 KBS
50 WB
50 Box Dips
50 WB
50 KBS
50 BJ Over
50 Cal Row


FRIDAY

Deadlift

"Nancy"
5 RNDS
400m Run
15 OHS


SATURDAY

TEAMS of 3
75 P. Snatch
75 Cal Row
600m Medball Run


SUNDAY

3 RNDS
10 Tire Flip Jump Over
400m SA OH DB Carry


BARBELL 

Power Clean
OHS
Push Press

 

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WEEK OF MAY 8-14

New ODIN Gear is in! We have a variety of T-Shirts in men's and women's cuts, women's tank tops and unisex baseball-t's! Lots of fun colors to choose from. Swing by this week and check them out!


Non-Members- Interested in some awesome ODIN gear? Email Info@ODINCrossFit.com and we will ship the gear of your choice to you :)

MONDAY

Back Squat

3RNDS
12 Pull Ups
14 Pistol
16 Burpee


TUESDAY

Bench Press

AMRAP 3
18 Cal Row
18 Box Jump
REST 3
AMRAP 3
12 Cal Bike
12 Burpee
REST 3
AMRAP 3
400m Run
100 DU


WEDNESDAY 

RDL

21 Thruster
21 KBS
400m Run
15 Thruster
15 KBS
400m Run
9 Thruster
9 KBS
400m Run


THURSDAY

80 WB
60 Wt. Abmat Sit Up
40 OH Plate Walking Lunges
20 Push Ups
10 K2E


FRIDAY

6RNDS
E90sec. On The 90Sec. 
HSCL
SCL
2 Split Jerk

IRON SCAP


SATURDAY 

Partner AMRAP 20
A- Row 30 Cal
B- AMRAP of...
10 Burpee Box Jump Over
2 Rope Climbs


SUNDAY

AMRAP 15
5 DB Curtis P
100ft. OH DB Carry

Core Tabata


BARBELL

Power Snatch + Squat Snatch
Pause Front Squat

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WEEK OF APRIL 1-7

MONDAY

Push Press

AMRAP 15
5 Strict HSPU
10 T2B
25 DU


TUESDAY

Deadlift

AMRAP 4
18 PCL
18 Burpee Pull Up
Max Cal Row
REST 3min. 
AMRAP 4
15 PCL
15 Burpee Pull Up
Max Cal Row
REST 3min. 
AMMRAP 4
12 PCL
12 Burpee Pull Up
Max Cal Row


WEDNESDAY

Power Snatch
OHS
3RNFT
20 GHD
6 Around the World


THURSDAY

400m Run
26 Push UPs
400m Run
26 KBS
400m Run
26 Sit Ups
400m Run
26 T2B
400m Run
26 Air Squat
400m Run
26 Box Jump


Friday

Front Squat

"Elizabeth"
21-15-9
Sq. Clean
Ring Dips


SATURDAY

Partner- AMRAP 20
Partner A- 400m Run
Partner B- AMRAP
12 DL
9 HPCL
6 S2OH


SUNDAY

5 RNDS
1min. Stations
Sled Pull
Wt. Wall Sit
Plat Push
Dead Hang


BARBELL 

HH Sq. Clean
Pause Split Jerk
BTN press in the split

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WEEK OF APRIL 24-30

Just a friendly reminder- We have a slightly altered class schedule this week. 

CrossFit Kids- Starts Thursday May 4th ages 5-12. Click for details and to register. 
http://www.odincrossfit.com/kids/

MONDAY

Strict Press

Fight Gone Bad


TUESDAY

For Time
50 Alt. KB Squat Snatch
5 BMU
50 Abmat Sit Ups
5 BMU
50 KBS
5 BMU
50 WB
5 BMU


WEDNESDAY

Squat Clean + Jerk

Pause Back Squat


THURSDAY

AMRAP 4
Burpees

Rest 4min. 
AMRAP 4
Air Squats

Rest 4min. 
AMRAP 4
Push Ups

Rest 4min. 
AMRAP 4
DU


FRIDAY

3 RNFT
5 SL KB DL (each side)
30sec. Hollow Rocks

1 Mile Run
Rest 5min. 
21-15-9
Cal Row
Pull Ups


SATURDAY

"Wittman"
7RNDS
15 KBS
15 PCL
15 Box Jump


SUNDAY

3RNDS
15/12cal Row
5 Stones to Shoulder
12/10 Cal Bike
5 Stones to Shoulder


BARBELL

H Sq. Snatch + HH Sq. Snatch
Snatch Pull
Front Squat

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WEEK OF APRIL 17-23

MONDAY

Squat Snatch + Hang Squat Snatch 

AMRAP 7
100m Sprint
5 Hang Power Snatch
5 Box Jump


TUESDAY

3RNFT
10 Split Squat (each side)
15 GHD

8 RNDS
10 SA DB Thruster (5 each arm)
5 Pull Ups
5 Burpees


WEDNESDAY

Behind the Neck Push Press

For Time
100 DU
25 T2B
10 HSPU
75 DU
20 T2B
10 HSPU
50 DU
15 T2B
10 HSPU
25 DU
10 T2B
10 HSPU


THURSDAY

4 RNDS
500m Row
100m KB Farmers Carry

Rest 5 min.
4 RNDS
8 Ring Dip
20 Abmat Sit Ups


FRIDAY

Deadlift

3 RNDS
25 PCL
25 S2OH


SATURDAY

"Willy"
3 RNDS
800m Run
5 FS
200 Run
11 C2B
400m Run
12 KBS


SUNDAY

20 RNDS
1st 30sec.- 1 Stone + 2 Lunges
2nd 30sec.- Rest

Core TABATA x 2


BARBELL

Sq. Clean + Jerk
Clean Pull
Back Squat
 

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WEEK OF APRIL 10-16

MONDAY

Snatch Balance + OHS

For Time
100 WB
75 Abmat Sit Ups
50 Cal Row
25 Power Snatch


TUESDAY

5 RNDS
400m
2rnds of Cindy


WEDNESDAY

2 RNDS
12 DL
1 Rope Climb
9 HPCL
1 Rope Climb
6 Jerk
1 Rope Climb

IRON SCAP


THURSDAY

AMRAP 5
10 Box Jump
10 KBS
Rest 2min. 
AMRAP 5
10 Goblet Squat
5 Strict T2B
REPEAT


FRIDAY

Max Thruster

EMOM 10
5 BOB
5 Thruster


SATURDAY

TEAMS of 3
100 Cal Row
75 BOB
50 Sq. CL
100 T2B
50 Sq. CL
75 BOB
100 Cal Row


SUNDAY

EMOM 20
Min. 1- 200m Medball Run
Min. 2- Tire Flips
Min. 3- Sled Drag
Min. 4- REST


BARBELL

Behind the Neck Split Jerk
Pause Front Squat
Push Press

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WEEK OF APRIL 3-9

MONDAY

Bench Press
10-8-6-4-2
Increasing Wt. 

3 RNDS
400m Run
20 Box Jump 24/20
15 Pull Ups


TUESDAY

RDL
5 x 3 @ 80% of Clean

AMRAP 12
35 DU
7 Burpees
5 K2E


WEDNESDAY

10min. Handstand Work

"Bear Complex"
5 RNDS- Increasing Wt. Each RND
7 Sets = 1 RNDS
1 PCL
1 FS
1 PP
1 Back Squat
1 PP


THURSDAY

AMRAP 15
200m Run
20 Alt. Battle Ropes
20 DB Snatch


FRIDAY

Bottom Up Front Squat
5 x 2 @ 85%

2 RNDS
15 Cal Row
10 P Snatch  95/65
15 Cal A-Bike
10 P Snatch


SATURDAY

Partner EMOM24
10 WB
20 DU
*Complete all reps in a minute while your partner rests for one minute. Switch every minute. 


SUNDAY

"BRENTON"
5 RNDS
100Ft. Bear Crawl
100Ft. Broad Jumps
*3 Burpees every 5 Broad Jumps


BARBELL

Clean & Jerk

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