Super Saturday

For time:

21 Front Squats 155/105#,

30 Calorie Ski Erg,

15 Clean & Jerks 155/105#,

30 Calorie Row,

9 Snatches 155/105#,

30 Calorie Bike

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Sunday

Sunday Funday @ 800 am ~ Everyone is welcome, even nonmembers

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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

Strength: OTM x 12 minutes

20 seconds max rep floor presses ~ 40 Seconds Rest

WOD: 4 Rounds of:

20 banded leg curls (10) each side,

20 meter banded side steps,

1 minute rest,

40 meter farmers carry,

60 single unders

Warmup: 4 rounds ~ not for time:

DB Incline Press x 10,

DB Incline Row x 10,

DB Bent over flies x10

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

WOD: Team Thursday: 2 rounds of-

100 DU's,

80 KBS 55/35,

60 Box Jumps 24/20,

30 Lunges with KB 55/35,

20 Partner situps with wall ball exchange 20/16#

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Endurance: Meet at ECF @ 530 am

On the 6 minute x 6 Rounds of 800 meter run