Super Saturday

"Daniel"

50 pullups,

400 meter run,

21 thruster 95#,

800 meter run,

21 thrusters 95#,

400 meter run,

50 Pullups

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

Sunday

Sunday Funday @ 8 am ~ Everyone is Welcome!

Open Gym @ 9 am

Warmup: 4 Rounds of:

Cobra Step-down Reverse lunge x 20,

Goblet position Cosac squats x 10 (5 per side),

Weighted back extensions x 20,

OLY bar Good Mornings x10,

Weighted Hollow rocks with medball x 20,

Jog, row, bike or ski x 3 minutes

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

Body Building: 4 Rounds ~ not for Time

Accumulate 3 minute wall sits

Goblet Squats x 12

KB Sumo Deadlift x 12

Weighted Ab Mat Situps x 12

KBS x 12

Warmup: 3 Rounds ~ Not for Time:

Single Arm DB Press x 10 (5 each side),

DB Round the world x 10 (5 each direction),

10 Calorie Ski Erg

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

Skill: Pulling Power: 5 x Max load dead-hang pulllups then

5 x Negative Pullups x 5

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

WOD: 20 minute AMRAP:

9 Power Cleans 95/65#,

9 pullups,

9 knees to elbows,

Dumpster Dash

—————————————————

Endurance: Meet at ECF @ 530 am

For time:

100 cal row,

100 cal bike,

100 10 meter sprints