Warmup: 3 rounds of:

200 meter jog,

30 Second Side Plank Holds (each side),

10 banded hip extensions,

10 goblet squats

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

Strength: Back Squat 3x6

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

WOD: 50-40-30-20-10 of

DU's,

Wallballs

Super Saturday

For Time:

100 cal bike,

100 medball cleans,

100 box steps

@ every 2 minute do:

6 ab mat situps + 3 Pushups

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

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