Warmup: 4 Rounds of

200 meter run

Pushup x15,

Alternating KB Press x10/Arm,

Box Jump x5

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

Strength/Skill: Split Jerks 10x2

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

WOD: 3 Rounds for Time:

500 meter row,

20 Burpees,

30 KBS

———————————————

Endurance: Meet at ECF @ 530 am

For Time:

1 mile row

2 mile run

3 mile Assault bike

Warmup: 3 Rounds of

1 Dumpster Dash

30 Seconds Weighted Plank Holds,

5 Paused Goblet Squats,

5 seated box jumps

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

Strength/Skill: Snatch 5x3

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

WOD: OTM x 20 Minutes:

15 Wall Balls 20/14#,

10 Calorie Row,

10 GHD Situps,

10 Alternating DB Snatches 50/35#

Super Saturday

CrossFit Open Workout 24.3

All for time: 

5 rounds of:     
    10 thrusters, 95/65
    10 chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 
    7 thrusters, 135/95
    7 bar muscle-ups 

Time cap: 15 minutes

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

Sunday

Sunday Funday @ 8 am

Rugby Team Training @ 9 am