Warmup: row 3 mins then,

3 rounds of:

8 ring rows,

8 pushups,

8 lateral bar step-overs,

8 kbs

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

Strength: OTM x 10 MInutes

4 Power Cleans

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

WOD: 4 rounds for time:

200 meter row,

6 power snatches 115/75#

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Endurance: Meet at ECF @ 530 am

OTM x 30 Minutes:

Minute 1: Jumping lunges x 20,

Ski Erg x 10/8 Calories,

Dumpster Dash

Warmup: 3 rounds of:

30 seconds kb shoulder packing,

20 banded face pulls,

10 bottoms up KB press

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

Strength: OTM x 10 Minutes:

3 Power Jerks

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

WOD: 2 Rounds For Time:

20 Floor Presses

10 Pendlay Rows

20 Lateral bar jumps

10 Pullups

20 S2Oh

10 Ring Dips

Super Saturday

4 Rounds for Reps

5 Minutes for:

2 Rope Climbs

10 Calorie Bike

10 Bar Facing Burpees

Max Rep Power Cleans

Round 1: 65/95#

Round 2: 95/135#

Round 3: 115/155#

Round 4: 135/185#

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

Sunday

Sunday Funday @ 8 am

Open Gym 8-10 am