Super Saturday

17 Minute AMRAP

40 Burpees

30 Snatches 75/45#

30 Burpees

30 Snatches 95/65#

20 Burpees

30 Snatches 135/95#

10 Burpees

As many as possible 155/105#

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Sunday

Sunday Funday @ 8 am

Team Rugby Training @ 9 am

Warmup: 4 Rounds ~ Not for Time:

Row x 300 meters

Deficit Deadlift x 3,

Hanging Leg Raises x max reps,

Banded Monster Walk x 20 steps

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

Strength: Front Squat 6x3

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

WOD: 4 Rounds for Time:

400 meter run,

15 KBS 70/55#,

10 Pullups

Warmup: 10 minutes of

10 cal ski erg

8 pushups

6 KBS

4 Burpees

2 Forward rolls

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

Body Building: Super Set x 5 Rounds:

Bench Press x 6,

Dips x 10,

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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

WOD: For Time:

2K Row,

**Top of each minute - 5 weighted situps

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Endurance: Meet at ECF @ 530 am

For time:

5xBld, 10 situps,

4xBld, 20 situps,

3xBld, 30 situps,

2xBld, 40 situps,

1xBld, 50 situps