Super Saturday

OTM x 12 minutes

3 Deadlifts

Rest

“Fight gone Bad”

3 Rounds for Reps

1 minute max rep wall balls 20/14#

1 minute max rep sumo deadlift highpulls 75/55#

1 minute max rep box jumps 20/16”

1 minute max rep push press 75/55#

1 minute max calorie row

1 minute rest

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

Sunday

Sunday Funday @ 8 am ~ Everyone is Welcome

Open Gym 8-10 am

Stability 4 Rounds

• Landmine bear crawl

• Tempo Seated Lat Pull Down

• Alt Lunge KB Swing

WOD - 20 Down by 2s of

• Russian Twist

• Floor Press 55/75

+ 1 Suicide Shuttle Run after every round

Leg Sellout - Around the World

Warmup: Athlete’s Choice

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

Strength: Power Jerks 3x10

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

WOD: For time:

400 meter run,

25 pullups, then

30-20-10 of

Ab mat Situps,

Push Presses with WB, then

25 pullups,

400 meter run

Warmup: Athlete’s Choice

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

Strength/Skill: Hollow Rocks 3x20

Max Weight Pullup: 6x1

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

WOD: Teams of 2 - ONLY 1 athlete in motion at a time:

60-50-40-30-20-10 of

Calorie row,

Burpees

——————————————-

Endurance: Meet at ECF @ 530 am

50-40-30-20-10 of

Calorie row,

burpees