Super Saturday

OTM x 8 Minutes

3-5 Pullups

OTM x 8 Minutes

5-10 Double Unders

rest 5 minutes

"Jorge"

30/15,

24/12,

18/9,

12/6,

6/3 of

GHD Situps and Squat Clean 155/105#

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Sunday Funday @ 8 am ~ Everyone is Welcome!

Warmup: 3 Rounds of:

10-25 Cal Bike

5 Inch Worms

10 m Duck Walk

10 m Bear Crawl

20 Jumping jacks

30 Mountain Climbers

WOD:  Chelsea!

Warmup: 12 Minutes of

8 Ski Erg Calories

30 second plank hold

8 Ring Rows

8 Banded Scap pulls (on each side)

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Strength; Establish a 1 Rep Max

Bench Press

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WOD: for time:

50 floor presses

@ 50% of 1 rep max weight

~ each time you break you must perform 20 ab mat situps

Warmup: 10 minutes of:

20 meter bear crawl,

20 situps,

20 shoulder taps,

20 db press (10 each side)

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

Strength: Establish max weight on

Dead hang pullup

Dip

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WOD: Team DT- 20 min AMRAP:

12 Deadlifts

9 Hang Cleans

6 Jerks

- only one athlete in motion at a time

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Endurance: Meet at ECF @ 530 am

For Time

1 mile row

2 mile run

3 mile Assault Bike