Super Saturday

For time:

21 Front Squats 155/105#,

30 Calorie Ski Erg,

15 Clean & Jerks 155/105#,

30 Calorie Row,

9 Snatches 155/105#,

30 Calorie Bike

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

Sunday

Sunday Funday @ 8 am

Open Gym 8-10 am

Warmup

1 min Bike/Row/Ski

5 x Seated Box Jump

5 x Banded OH Press

10 x Banded Pull Aparts

10 m Duck Walk

Push Press 6x3

+ 6x Gorilla KB Row

4 Rounds for Time of:

• 60 Singles/30 Double Unders

• 10 Lunges w Medball (20/15)

• 15 Med Ball Russian Twist (20/15)

• Fence Run w Med Ball (20/15)

Warmup:

Dumbell Press 3x10,

OLY Bar Upright Row 3x15,

Box Jumps 3x5

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

Strength/Skill: OTM x 8 minutes:

20 seconds max rep hang clean:

40 Seconds rest

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

WOD: 21-15-9 of

Calorie Row,

Toes 2 Bar

Warmup: 4 rounds ~ not for time:

DB Incline Press x 10,

DB Incline Row x 10,

DB Bent over flies x10

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

Team Thursday:

2 rounds of-100 DU's,

80 KBS 55/35,

60 Box Jumps 24/20,

30 Lunges with KB 55/35,

20 Partner situps with wall ball exchange 20/16#

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

Endurance: meet at ECF @ 530 am

On the 6 minute x 6 Rounds of

800 meter run