Super Saturday

"In With the New"

3 Rounds, each for time:

12 Clean & Jerks 115/75#,

3 Rope Climbs,

9 Clean & Jerks,

3 Rope Climbs,

6 Clean & Jerks,

2 Rope Climbs,

Rest 2 minutes between each round

================================

Sunday

Sunday Funday @ 8 am ~ Everyone is welcome!

Warmup: 15 minutes of:

300 meter ski erg,

10 KB Floor presses,

10 weighted situps with KB,

10 KB Row,

10 KB Pullovers

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

Strength: Bench Press 6x4

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

WOD: For Time: 30-20-10 of

DB Deadlifts 50/35's,

Box Jumps and Overs

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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

WOD: Teams of 2 or 3:

2000 meter row,

10 clean & Jerk 135/95#,

1500 meter row,

20 Clean & Jerks,

1000 meter row,

30 Clean & Jerks,

500 meter row,

40 Clean & jerks

————————————-

Endurance: Meet at ECF @ 530 am

Team Suicide Sprints :)

**If you want to run faster - you have to run FASTER!