Saturday & Sunday, September 12th & 13th

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

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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)

Joe Kusnitz