Skill Work Movement Practice for Cindy/Mary Workout of the Day “Cindy” 20:00 AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats Comp Workout of
Strength Work Snatch – 18:00 to find a 1 Rep Max *Can be a power or squat snatch Workout of the Day For Time 20
West Side Comp is On with Coach Andy! Workouts at the Bottom! Every Saturday at 9:00 is Community Day! Workout of the Day With a Partner
Strength Work Push Press – Find a 1 Rep Max Workout of the Day On a 13:00 Clock 1100m Run Buy in (2 small blocks)
Warm Up 1 Tabata Air Squats *smooth pace, just using as a warm up Workout 1 Sally Up (Back Squats) Rx: 95/65, Rx+: 115/75, Comp
Strength Work Clean – Find a 1 Rep Max *Can be either a squat or power clean Workout of the Day 12:00 AMRAP 8 Lateral
Skill Work KB Windmills Sets of 5 Reps with each arm. Increase as able for 12:00, no heavier than 35% bodyweight. Workout of the Day
Strength Work Front Squat – Find a 1 Rep Max Workout of the Day Every 2:00 x 5 Rounds 15/12 Calorie Row (Comp, RX+ 20/16)
West Side Comp is On with Coach D$! Workouts at the Bottom! Every Saturday at 9:00 is Community Day! Workout of the Day We’re having a
Workout of the Day “Murph Wants a Barbell” For Time 200 Back Rack Lunges 150 Hang Power Cleans 100 Shoulder to Overheads *RX 75/55; Comp
