Super Saturday

Mr Joshua:

5 Rounds for Time:

400 meter run,

30 ghd situps,

15 DL 250/160#

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Sunday

8 am

6x7 Push Press 😉

WOD 12 min Amrap

• 10 m Prowler Push

• 10 Ring Row

• 15 Situps

• 15 KBS

Open Gym/Rugby Class @ 9 am

• Back Squat!

Warmup: Athlete’s Choice

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

Strength: Bench Press 5! ~ Increasing Load

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

WOD: OTM x 20 minutes

Odd MInutes: 4 Floor Presses + 4 Floor Press Wipers

Even Minutes: 8-10 Dips

Warmup: Athlete’s Choice

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

WOD: Teams of 2 or 3 Athltes

40 min AMRAP:

50 Burpees,

400 meter Run,

50 KBS 55/35#,

500 meter row,

50 pullups,

500 meter ski erg,

50 pushups,

1 mile Assault Bike

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Endurance: Meet at ECF @ 530 am

Same as Main Class