Super Saturday

OTM x 12 minutes

1 Squat Clean

WOD: 10 Rounds for Time

3 Bar Muscle-ups

6 Thrusters 115/85#

12 Calorie on Assault Bike

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Sunday

Sunday Funday @ 8 am

Warmup: 10 minutes of:

6 Goblet Squats,

30 second single arm plank hold (15 seconds on each arm),

6 box jumps,

200 meter row

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Strength: Snatch 4x2, 3x1

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WOD: "Randy"

For Time:

75 Power Snatches 75/55#

Warmup: 6 Rounds of:

8/10 cal Ski Erg,

Alternating seated db presses x 8 (4 each side),

OLY bar rollout x 6,

Ring rows x 8

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Strength: Push Press 3x8

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WOD: Teams of 2 Athletes:

25 minute AMRAP:

Partner 1- Row;

Partner 2 performs “Cindy” - Pullups, 10 Pushups, 15 Air Squats

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Endurance: Meet at ECF @ 530 am

5 Rounds for Time:

Bike 2 Miles,

Run 800 meters

~ Rest 1 minute