Super Saturday

WOD: “Double Helen”

3 Rounds for Time

800 meter run

42 KBS 55/35#

24 Pullups

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Sunday

Sunday Funday @ 7 am ~ Everyone welcome -even non member

Open Gym 7-9 am

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Monday

Warmup: 4 Rounds

3 Inch Worms

20 meter grapevine

8 Medball Russian twist

20 meter butt kicks

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Back Squat 5x6

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WOD: 5 Rounds for Time

10 Front Squats 135/95 (taken from the floor)

15 Pushups

20 Double Unders

Warmup: 10 minutes of

10 Calorie row

10 situps

10 lunges

10 ring rows

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WOD: 4 Rounds for Time

5 Double KB Deadlifts

10 Double KB Front Squats

15 Double KB Step-ups 20/16”

Double KB Dumpster Dash

Warmup: 4 Rounds of

20 meter power skip

10 PVC shoulder pass throughs

20 jumping jacks

10 kbs

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WOD: Teams of 2 athletes

For Time:

42-30-18 of

Squat Clean 135/95#

Ring Dips

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Endurance:

5 Rounds for Time

500 meter row

20  pushups

30 situps

40 cal bike