Warmup: 10 minutes of:

12 mountain climbers,

12 KBS,

12 KB lunge,

12 KB stepups,

12 calorie bike or rower

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Strength: Back Squat 5x3

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WOD: 10! of

Calorie Row,

Deadlift 275/185#

Super Saturday

20 min AMRAP:

5 Pullups,

10 Wall Balls 20/14#,

15 Calorie Assault Bike,

20 GHD Situps

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Sunday - Happy Mother’s Day!

Sunday Funday @ 8 am

For the Mommas!

3 Rounds Not for Time

10 x KB Push Press

10 m Prowler Pull

<3 <3 <3 <3 <3 <3 <3 <3

Team Wod - 4 Rounds

-Med ball Fence Dash (together!)

-20 x Med ball Squat Cleans

-20 x Med ball Situp Tosses

-20 x Med Ball Step Ups

Open Gym @ 9 am

Warmup: 4 Rounds ~ not for Time:

10 Ring Rows,

10 Pushups,

10 Dips,

10 Situps

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Skill: Pulling Power:

5 x Max load dead-hang pulllup then 5 x Chin over bar hold for 20 seconds

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WOD: 10 min Cap:

12-9-6

Deadlift @ BW,

Bench Press @ 75% BW,

Thrusters @ 50% BW