Warmup: 3 minutes on Assault bike then,

3 Rounds of:

10 plank position shoulder taps,

10 curl ups,

10 walking lunges,

10 ring rows

++++++++++++++++++++

Strength: Hang Squat Clean 6x3

+++++++++++++++++++++++

WOD: 10! of

Power Cleans 135/95#

Dumpster Dash

Super Saturday

OTM x 6 Minutes

2 Snatches

OTM x 6 Minutes

2 Clean & Jerks

Rest

“Double Helen”

3 Rounds for Time

800 meter run

42 KBS 55/35#

24 Pullups

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Sunday Funday - 8 & 9 am Class

Open Gym Avail. 8 - 10 am

KB Skill Work - 4 Rnds Not for Time

10 Reps Total for All, Alternate Arms

10 x Rainbow Pulls

10 x Windmills

10 x Gorilla Rows

WOD 4 Rounds of:

• 10 m KB Bear Drags (44/25)

• 10 KB/DB Suitcase Deadlift (44/25 x 2)

• 10 KB/DB Push Press (44/25 x 2)

• 10 KB/DB Weighted Situps (44/25)

• 10 Cal Row

Warmup: 10 minutes of:

10 cal row,

PVC pass-throughs,

10 Ring Rows,

10 Alternating Pushups on KB

+++++++++++++++++++++++++++

WOD: Super Set #1 x 5 Rounds:

(A) DB Bench Press x 12,

(B) Bent over DB Flies x 12,

Super Set #2 x 4 Rounds:

(A) KB Pull overs x 12,

(B) KB High Pulls x 12,

Super Set #3 x 3 Rounds

(A ) Floor Press Wipers x 12,

(B) Seated DB Curls x 12 (each arm)