Warmup: 8! of

calorie bike

ab mat situps,

Goblet Squats

ring rows

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

Strength: Establish 1 Rep Max for Back Squat

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

WOD: 100 burpees for time!

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

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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