1. G Revenge
  2. Coach’s Warm up
  3. Skill
  4. 10 min Practicing DUB’s
  5. METCON
  6. 700 Row
  7. 800 Run
  8. then…
  9. 4 RFT
  10. 10 4′ long Jump Burpees
  11. 30′ Shuttle Run


  1. METCON
  2. Grace
  3. 30 Clean and Jerks for time (135/95 LbS)
  4. AND …
  5. KarenĀ 
  6. 150 Wall Balls for time (20/14 Lbs)


  1. Friday
  2. Spend 10 min
  3. Split Jerk Technique
  4. then…
  5. METCON
  6. For time:
  7. 1000 Row
  8. 21 HSPU
  9. 750 Row
  10. 15 HSPU
  11. 5oo Row
  12. 9 HSPU
  13. 250 Row
  14. or RUN 800, 600, 400 and 200 m