Warmup: 2 rounds of

300 meter row,

10 pushups,

10 Banded Scap pulls (5 each side),

10 KB Round the worlds,

3 Skin the cat

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

Strength: Push Jerks 3x3

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

WOD: 10! of

Box Jumps 24/20",

2x weighted ab mat situps with KB

*with 200 meter run after each round

————————————————————-

Endurance: Meet at ECF @ 530 am

6 Rounds for time:

500 meter row,

800 meter run

Warmup: 10 minutes of:

200 meter run,

10 walking lunges,

30 second plank hold,

10 banded deadlifts,

10 kbs

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

Strength: Front Squat 3x3

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

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