Warmup: 3 minutes on Assault bike then,

3 Rounds of:

10 plank position shoulder taps,

10 curl ups,

10 walking lunges,

10 ring rows

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

Strength: Hang Squat Clean 6x3

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

WOD: 10! of

Power Cleans 135/95#

Dumpster Dash

Super Saturday

OTM x 6 Minutes

2 Snatches

OTM x 6 Minutes

2 Clean & Jerks

Rest

“Double Helen”

3 Rounds for Time

800 meter run

42 KBS 55/35#

24 Pullups

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

Sunday

Sunday Funday @ 8 am ~ Anyone is Welcome

Open Gym ~ 8-10 am

3 Round Superset of

• 10 Banded Rig Jumps

• 10 Alt Leg Dead Drop to Lat Lunge

5 x 5 Each Leg

• Single Leg Airplane w/Rotation

• Romanian DL

10 Down for Time

• Pullup

• KB Power Stairs

• Reverse Situps on Bench

Warmup: 10 minutes of:

10 cal row,

PVC pass-throughs,

10 Ring Rows,

10 Alternating Pushups on KB

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

WOD: Super Set #1 x 5 Rounds:

(A) DB Bench Press x 12,

(B) Bent over DB Flies x 12,

Super Set #2 x 4 Rounds:

(A) KB Pull overs x 12,

(B) KB High Pulls x 12,

Super Set #3 x 3 Rounds

(A ) Floor Press Wipers x 12,

(B) Seated DB Curls x 12 (each arm)