Warmup: 6 Rounds of:

8/10 cal Ski Erg,

Alternating seated db presses x 8 (4 each side)

OLY bar rollout x 6,

Ring rows x 8

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

Strength: 15 Minutes to establish a heavy single Jerk

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

WOD: 20-10-5 of

Double DB Deadlift,

Single DB Russian Twist,

20-10-5 of

Double DB Hang Squat Clean,

Burpees,

20-10-5 of

Double DB Shoulder to Overhead,

10- meter sprints

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Endurance: Meet at ECF @ 530 am

OTM x 30 Minutes

ODD minutes - 40 second row,

EVEN minutes - 40 second shuttle run

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

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

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

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

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#

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

Sunday

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

Open Gym/ Rugby Recovery @ 9 am