Warmup: 10 minutes of:

200 meter run,

10 walking lunges,

30 second plank hold,

10 banded deadlifts,

10 kbs

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Strength: Front Squat 3x3

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WOD: 21-15-9 of

Deadlifts 225/155#

Bar facing burpees

Super Saturday

"Daniel"

50 pullups,

400 meter run,

21 thruster 95#,

800 meter run,

21 thrusters 95#,

400 meter run,

50 Pullups

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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