Saturday 10/ 5

Fitness 

Skill

A1. Db thrusters  - 8 reps X 4 sets building each set 

A2. Hanging tuck hold - 35 sec X 4 sets 

A3. Medball push ups - 10 reps X 4 sets 

Wod

3 rounds for time 

100 ft walking lunges 

20 jumping squats 

400 meter run 

Performance 

Skill

A1. Db thrusters  - 8 reps X 4 sets building each set 

A2. Hanging l-sit hold - 35 sec X 4 sets 

A3. Medball push ups- 15 reps X 4 sets 

Wod 

3 rounds for time 

100 ft walking lunges with ball ovhd (20/14)

20 jumping squats 

400 meter run

Beginner 

Skill

A1. Goblet squat 10 reps X 4 sets 

A2. Abmat sit ups 20 reps X 4 sets 

A3. Hr push ups -12 reps X 4 sets 

Wod

3 rounds for time 

100 ft walking lunges 

20 air squats 

200 meter run