Super Saturday

For Time:

15 Clean & Jerks 135/95#

800 meter run

50 Pullups

100 Pushups

150 Air Squats

800 meter run

15 Clean & Jerks 135/95#

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Sunday

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

Open Gym/ Rugby Recovery @ 9 am

Body Building: Super Set x 4 Rounds:

Flat Bench Flies x 12,

KB Pull-overs x 12,

Single Arm KB Row x 10 (each arm)

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Strength: OTM x 10 Minutes

Bench Press x 3

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WOD: 10! of

KBS 70/55#,

Calorie on Assault Bike

Warmup: 10 minutes of:

10 Shoulder Shrugs,

10 Banded lat pulldowns,

20 mountain climbers

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Strength: OTM x 10 Minutes

3 Clean & Jerks

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WOD: “Annie”

50-40-30-20-10 of

Double Unders

Ab Mat Situps

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Endurance: Meet at ECF @ 530 am

10 x 200 meter row + 400 meter run

Self regulated rest (coaches opinion -> 1:1 work to rest)