Warmup: 8! of

calorie machine,

lateral bench step overs

ab mat situps,

pushups

kbs, ring rows

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

Strength: Back Squat 3x10

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

WOD: For time

12! of

Wall balls

3xDU’s

Super Saturday

“Double Down”

10 rounds for time:

12 Calorie Row,

9 db deadlifts 50/35#,

6 db hang cleans,

3 db shoulder to overhead

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Sunday - We will be open! Drive safe if the snow sticks around!

Sunday Funday @ 8 am ~ Everyone is welcome - Even non-members

Rugby Training & Open Gym @ 9 am ~ Everyone is Welcome

Warmup: 15 minutes of:

3 minutes on Assault Bike

8 Single arm Seated DB Press,

8 Single Arm Bent-over rows,

12 banded push downs

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

Strength: Shoulder Press 6x3

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

WOD: 21-15-9-15-21 of

Medball cleans 20/14#,

Weighted situps with medball