Super Saturday

For Time:

1 mile run then,

5 Rounds of:

5 Clean & Jerks 165/115#,

10 Toes to Bar,

15/12 Calorie Bike, then

1000 meter row

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Sunday

Sunday Funday @ 8 am ~ Everyone is Welcome!

Warmup: 15 minutes of:

1 minute squat therapy,

1 minute shoulder pass-throughs and 8's,

10 Overhead walking lunges with single KB (10 right, 10 left),

10 meter bear crawl

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Strength/Skill: Hang Snatch 6x4

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WOD: 4 Rounds for Time:

5 Snatches 135/95#,

20 GHD Situps,

40 Double Unders

Warmup: 10 minutes of:

kneeling KB around the world x 8,

Kneeling Single arm KB press x 8 (each side),

KB Russian twist x 8,

Plank position shoulder taps x 8,

8 calorie ski erg

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WOD: Teams of 2 Athletes ~

30 Minute AMRAP:

30 KB Goblet Squats,

30 Single KB Front Rack Lunge Steps,

30 Burpees over KB

**with both partners running around the building after each round

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Endurance: Meet at ECF @ 530 am

10x 10 KBS + 200 meter sprint; Rest = Work