Super Saturday

Warmup: Coaches Choice!

WOD: "Michael"

3 Rounds for Time:

800 meter run,

50 Back Extensions,

50 GHD Situps

============================

Sunday

Sunday Funday @ 8 am ~ Everyone is Welcome

Warmup: 12 minutes of:

10 banded good mornings,

8 Reverse Hypers,

6 GHD Situps,

4 Burpee Box overs,

2 Forward Rolls

++++++++++++++++++++++

Strength: OTM x 10 Minutes

3 Sumo Deadlift High Pulls

+++++++++++++++++++++++++

WOD: 3 Rounds for time:

10/15 Calorie Row,

10 Sumo Deadlift High Pulls 95/65#,

20 Ab Mat Situps

Warmup: 3 Rounds of:

20 Jumping Jacks,

20 Crunches,

20 Standing Leg Swings (10 each side),

30 second goblet squat hold at bottom

++++++++++++++++++++++++++++++++++

WOD: Team Thursday: 2 Rounds for time -

3 mins at each station:

Thrusters 95/65#,

dumpster dash,

box jumps 20"

——————————————————

Endurance: Meet at ECF @ 530 am

100 meter Sprint x 30