Super Saturday

OTM x 6 Minutes

2 Snatches

OTM x 6 Minutes

2 Clean & Jerks

rest 5 minutes

3 Rounds for Time:

800 meter run

10 back squats @ 75%BW,

10 Deadlifts @ BW

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

Sunday

Sunday Funday @ 8 am ~ Everyone is welcome to join us!

Rugby Team Training @ 9 am

Holiday Schedule: Monday January 1st ~ ONLY 1 Class at 9 am

All other days are normal schedule

————————————————————————————

Warmup: 12 minutes of

300 meter row

20 meters banded monster walk

10 lateral bench step-overs

10 Ring Rows

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

Strength: Back Squat 5x5

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

WOD: 10! Of

Cal Bike,

Thrusters 95/65#

Warmup: 10 Minutes of:

10 cal ski erg,

10 Arnold Presses,

10 Banded Face Pulls

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

Strength: Push Press 5x5

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

WOD: 6 Rounds for time:

6 chin-ups,

12 dips,

15 pushups,

30 Single Unders

————————————————

Endurance: Meet at ECF @ 530 am

OTM x 24 Minutes

100 meter sprints