Warmup: Athlete’s Choice

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

Strength: Front Squat: 1x6, 3x3, 3x2

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

WOD: 3 Rounds for time:

20 KBS 70/55#,

30 pushups,

40 situps 

800 meter run

Super Saturday

No Classes due to the winter weather

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

Sunday

Sunday Funday @ 8 am

Open Gym/Rugby Class @ 9 am

Strength - Power Cleans

WOD

7 min amrap:

10 cal row

15 x plank pull through

20 x kb swing

---------------‐‐--1 min rest------------------

7 min amrap:

10 cal bike

15 x situps

20 x gorilla rows

Body Building Bliss!

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)