Warmup: 3 Rounds of:
10 calorie assault bike,
10 goblet squats,
10 ghd situps,
10 alternating quadapeds
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Strength: Front Squat 6x6
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WOD: For Time:
50 wall balls,
40 cal row,
30 KBS,
20 wall balls,
10 cal row
6 Rounds for Time:
12 Calorie Assault Bike,
6 Clean & Jerks 155/105#,
3 Bar Muscle Ups,
12 Calorie Ski Erg
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Sunday Funday @ 8 am
Rugby Team Workout @ 9 am
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Warmup: 4 Rounds of
12 jumping jacks
12 seated plate raises
12 flat bench DB Flies
12 ring rows
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Strength: Bench Press: 3x10
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WOD: 10 minute AMRAP
Max Distance Farmers Carry with KB’s
**Each time you put the KB down perform:
6 pushups
9 weighted situps