Warmup: 4 Rounds ~ Not for Time

Single Arm KB Push Press x6/side,

KBS with 3 second pause at top x8,

Weighted Hip Extension with KB x 10

Calorie Row x 10

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Strength: 20 minutes to establish a single Snatch (Heavy Load)

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WOD: For Time:

50 lunges then,

5 Rounds of

5 HSPU's,

10 T2B,

400 meter run

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