10 ball slams
10 crossover pushups
15 ball slams
15 jackknife situps
Warmup: Same as Wednesday
Cool down: 3 minutes bar hang
Friday: 4 rounds for time of
30 goblet squat 55/36
500M row
30 kb swing 55/35
Warmup: CF Cleveland AB Routine, 30 reps x 3 rounds
Cool Down: Trainer's choice
Saturday: Partner WOD, rowing, pushups(DHR) and Knees to Elbows
Cool Down: 100 ball slams for time, 5 burpees at the beginning of each minute
Sunday: OPEN GYM, doors open at 9:00am with lights out at 11:00am
Monday: Long Chipper, show up and see what's up
Tuesday: Tall Karen, 11.5'-M 10'-W
RESULTS
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