Super Saturday

5 Rounds of:

4 burpee bar muscle ups

8 power cleans 155/ 105,

16 wall balls,

800 meter run

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Sunday

Sunday Funday @ 8 am ~ Everyone is encouraged to attend especially non-members!

Warmup: 10 Minutes of:

10 cal ski erg,

10 Arnold Presses,

10 Banded Face Pulls

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Skill/Strength:

4 x 30 seconds max strict pullups with 1 minute rest after each round;

4 x 30 seconds max bar dips with 1 minute rest after each round

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WOD: 2 x 5 minute AMRAP:

4 HSPU's,

6 Toes to Bar,

8 Weighted DB lunges,

20 DU's

Warmup: 3 Rounds of:

20 Jumping Jacks,

20 Crunches,

20 Standing Leg Swings (10 each side),

30 second goblet squat hold at bottom

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Strength/Skill: 6x complex: 1 Hang Snatch High Pull + 1 Hang Power Snatch

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WOD: Teams of 2 - 5 Rounds:

5 Power Cleans 135/95#,

10/8 Calories on Assault bike

~ Partner 1 completes full round then tags partner 2 - after partner 2 completes the round 1 minute rest

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Endurance: Meet at ECF @ 530 am

OTM x 30 minutes:

minute 1: Dumpster Dash,

minute 2: 10 Calorie Assault Bike,

minute 3: 15 GHD Situps