Super Saturday

For Time:

100 cal bike,

100 medball cleans,

100 box steps

@ every 2 minute do:

6 ab mat situps + 3 Pushups

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Sunday

Sunday Funday @ 8 am ~ Everyone is Welcome!

Open Gym @ 9 am

Warmup: 10 minutes of:

10 calorie bike,

10 reverse hypers,

10 hip swings (on each leg),

10 burpees

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

WOD: 6 Rounds for Time:

200 meter row,

8 KB deadlifts,

8 kb goblet squats,

8 KBS,

200 meter run

Warmup: 3 rounds ~ not for time:

20 meter back pedal,

10 banded deadlifts,

20 meter bear crawl,

10 banded shoulder press,

20 meter lunge

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

WOD: 3 K Row

(must keep stroke count under 25 per minute)

@ each 300 meters do the following:

3 pushups,

6 kb deadlifts,

9 air squats

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Endurance: Meet at ECF @ 530 am

Frosty Melt-down Tester #1