Warmup: 10 minutes of:

9 jumping jacks,

9 curl-ups,

9 pushups,

9 ring rows,

9 goblet postion lunges

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Strength: Front Squat 4x6

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WOD: 10 Minute AMRAP:

2k Row then with time remaining -

Max reps burpee over rower

Warmup; 3 Rounds ~ Not for Time:

Single Arm DB Press x 10 (5 each side),

DB Round the world x 10 (5 each direction),

10 Calorie Ski Erg

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Strength: Deadlift 4x6

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WOD: 5 Rounds for time:

400 meter run,

18 KBS,

12 pullups

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Endurance: Meet at ECF @ 530 am

Strongman Mile!

Super Saturday

OTM x 6 Minutes

3 Snatches

OTM x 6 Minutes

3 Clean & Jerks

Rest 5 minutes

5 Rounds for time:

500 meter row,

400 meter run,

6! Of

Pullups,

Hang Cleans,

S2OH

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Sunday

Sunday Funday @ 8 am ~ Everyone is welcome!