Warmup: 3 rounds of:

200 meter row,

10 meter front rack KB lunge,

10 burpees,

10 DB presses

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Strength: Front Squat 3x10

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WOD: For Time:

10! KBS 55/35#,

box jump and overs 24/20"

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

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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