Super Saturday ~ Everyone is Welcome!

8 Rounds for Time:

2 Rope Climbs,

4 Snatches 95/65#,

8 Hang Cleans 95/65#,

18 calorie bike

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Sunday

Sunday Funday Community Workout @ 8 am —> Everyone is welcome

Open Gym @ 9 am

Warmup: 2 rounds of

300 meter row,

10 pushups,

10 Banded Scap pulls (5 each side),

10 KB Round the worlds,

3 Skin the cat

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Strength: Bench Press 5! ~ Increasing loads

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WOD: For Time:

Ski 21 calories,

21 KBS,

21 med ball clean20/14#,

21 dips,

Ski 15 Calores,

15 KBS,

15 medball cleans,

15 dips,

9 Calorie ski,

9 KBS,

9 med ball cleans,

9 dips

Warmup: 3 rounds ~ not for time:

6 Zercher Reverse Lunges,

6 Single leg Hip flexion with band,

6 banded donkey kickouts

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Strength: 15 minutes to establish a heavy Front Squat

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WOD: For Time:

50 Calorie Row,

40 Front Squats 95/65#,

30 GHD Situps,

20 Pullups,

10 Sumo DL High Pulls 95/65#

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Endurance: Meet at ECF @ 530 am

6 rounds for time:

800 meter run,

20 Pushups,

30 situps,

50 Single Unders