Super Saturday

3 Rounds for Time:

20 Pullups,

30 Toes to Bar,

40 Burpees,

60 Calorie Bike

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Sunday Happy Father’s Day!

Sunday Funday @ 8 am ~ Everyone is Welcome!

“Dad-Bod” 4 Rounds for Time

10 Back Squat

10 Bent over Barbell Row

10 DB Box Step-ups

10 DB Floor Press

200 m Run

Open Gym @ 9 am

Warmup: 10 Minutes of:

10 cal ski erg,

10 Arnold Presses,

10 Banded Face Pulls

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Skills: 4 x 30 seconds max strict pullups with 1 minute rest after each round;

4 x 30 seconds max bar dips with 1 minute rest after each round

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WOD: 2 x 5 minute AMRAP: with 3 minutes rest after each AMRAP

4 HSPU's,

6 Toes to Bar,

8 Weighted DB lunges,

20 DU's

Warmup: 3 Rounds of:

20 Jumping Jacks,

20 Crunches,

20 Standing Leg Swings (10 each side),

30 second goblet squat hold at bottom

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Strength/Skill: 6x complex:

1 Hang Snatch High Pull + 1 Hang Power Snatch

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WOD: 6 Rounds:

5 Power Cleans 135/95#,

10/8 Calories on Assault bike

1 minute rest

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Endurance: Meet at ECF @ 530 am

OTM x 30 minutes:

minute 1: Dumpster Dash,

minute 2: 10 Calorie Assault Bike,

minute 3: 15 GHD Situps