Super Saturday
For time:
500 meter row then,
24-21-18-15-12-9-6-3:
KBS 55/35#,
Pull ups
with 20 DU's Between each round,
then 500 meter row
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Sunday
Sunday Funday @ 8 am! Everyone is Welcome ~ even non-members
Warmup: 2 rounds of:
200 meter run,
20 Double Unders
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WOD: OTM x 40 Minutes:
Minute 1 - Plank Hold ~ 30 seconds,
Minute 2 - Seated DB Press x 8,
Minute 3 - DB Lateral Raises,
Minute 4 - Clapping Pushups x 8,
Minute 5 - Burpees x 8
Warmup: 3 rounds of
12 lunges,
12 ring rows,
12 pushups,
12 back extension
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WOD: Teams of 2 ~ 40 minute AMRAP:
Partner 1 - Row 500 meters,
Partner 2:
7 kb high pulls,
14 hollow rocks,
.21 alternating KB Snatches
*must switch after row
**Partner picks up when the other partner left off
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Endurance: Meet at ECF @ 530 am
Teams of 2 ~ 40 minute
AMRAP: Partner 1 - Row 500 meters,
Partner 2: 7 Burpees,
14 hollow rocks,
21 Ball over bar
*must switch after row
**Partner picks up when the other partner left off