Super Saturday

 21-15-9 of:

box jumps up and overs,

C2B pullups

rest 10 minutes 

21-15-9 of:

clean 155/115#,

cal row

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Sunday

Sunday Funday @ 8 am ~ Everyone is welcome to join us!

Warmup: 10 Minutes of:

8 Romainian Deadlift

8 Split Squats (each side),

8 Slamball Side Throw

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Strength: Deadlift 3x10

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WOD: OTM x 12 minutes:

5 Deadlifts + 5 Toes to Bar

Warmup: Coaches Choice

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Strength/Skill: 15 minutes to work on Hip Mobility

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WOD: Teams of 2 athletes:

10 total rounds ~ 5 per athlete:

10 Alternating DB Snatches 50/35#,

12/8 Calorie Assault Bike

**Partner 1 completes the entire round while the other partner rest - then switch (I go- You go)

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Endurance: Meet at ECF @ 530 am

2, 3 or 4 x 1 milre repeats ~ Self regualted rest