Warmup: 6! of

Medball clean + press,

Medball Russian Twist,

Calorie Bike

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

Strength: Shoulder Press 5x5

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

WOD: OTM x 15 Minutes:

12/10 Calorie Bike,

12 DB Renegade Row,

12 DB Shoulder to Overhead

————————————————-

Endurance: Meet at ECF @ 530 am

Endurance:1x(50 burpees +run around the building),

2x (40 ab mat situps with + run around the building),

3x(30 pushups + run around the building),

4x(20 KBS 55/35# + run around the building)

Warmup: 3 Rounds ~ not for time:

200 meter row

20 Banded Side Steps,

Good Morning Holds for 30 seconds,

12 KBS

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

Strength: Back Squat 5x5

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

WOD: 12 min AMRAP

1 pullup + 1 wallball...

add 1 rep each round until time is called

Super Saturday ~ Everyone is Welcome!

8 Rounds for Time:

2 Rope Climbs,

4 Snatches 95/65#,

8 Hang Cleans 95/65#,

18 calorie bike

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

Sunday

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

Open Gym @ 9 am