Super Saturday

20 minutes working on Power Clean

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

"Clarence"

16 minute AMRAP of:

5 Rope Climbs,

15 Thrusters 115/75#,

45/33 Calories on Assault Bike

==============================

Sunday

Sunday Funday @ 8 am

Tempo Deadlift 6x6

WOD - 4 Rounds for Time

1) 500 m Row then

2) Each Side:

3 DB Clean/Lunges

3 Kneeling Press

3 Goblet Lunge

Open Gym @ 9 am

Warmup: 3 rounds of:

12 calorie legless row,

8 ring pushups,

30 second hollow hold,

8 ring rows,

30 seconds legless Assault bike

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

Strength: Bench Press 6x6

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

WOD: For Time:

20-15-10 of

Powe Jerks 135/95#,

Bar Facing Burpees

Warmup: Coaches Choice

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

WOD: Team of 2 Athletes:

"team fight gone bad"

3 Rounds:

2 minute max rep each station:

Wall Balls 20/14,

Sumo Deadlift High Pull 75/55#,

Box Jumps 20/16",

Push Press 75/55#,

Calorie Row

1 minute rest

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

Endurance: Meet at ECF @ 530 am

10x 300 meter row + 10 Bounding Box jumps