Super Saturday

OTM x 10 minutes

2 Squat Cleans

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

6x2 min AMRAP - 1 min rest of:

1 Thrusters,

1 C2B,

2 Thrusters,

2 C2B…

(continue ascending even after rest)

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Sunday

Sunday Funday @ 8 am

Rugby/Open Gym Class @ 9 am

Strength: 4 Rounds of

• Pendlay Death March

• Goblet Curtsey Lunges

• KB Windmills

Team Amrap - 1 Person in Motion

1) 4 Rounds of Camden Complex

• Left lunge

• Right lunge

• Hang clean

• Push Press

• RX: 45/25 # DB

2) 40 m KB Farmer Carry

3) 500 m Row

Warmup: 10 Minutes of:

8 Calorie Ski Erg,

8 Single Leg Romainian Deadlift (each side),

8 Split Squats,

8 Slamballs,

8 Supermans

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

Strength: Deadlift - On the 4 minute x 5 rounds --> 6 reps

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

WOD: 21-15-9 of:

Deadlift 225/155#,

Box Jumps 24/20"

Warmup: 10 minutes of:

8 Scap Pushups,

8 KBS,

8 single arm db press (4 each side),

8 frog hops,

30 second plank hold

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

Strength/Skill: Snatch - On the 4 minute x 5 rounds --> 6 reps

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

WOD: 2 Rounds for Time:

800 meter run,

30 Alternating Single Arm DB Snatches 45/25#,

30 Burpees over DB

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Endurance: Meet @ ECF at 530 am

2x Death by 10 meters