Super Saturday

4 Rounds of:

8 power cleans 155/ 105,

16 wall balls,

4 burpee bar muscle ups,

800 meter run

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Sunday

Sunday Funday @ 8 am

Open Gym @ 9 am

Warmup: 4 Rounds of:

1 dumpster dash,

2 wall walks,

30 seconds side plank (per side),

6 seated box jumps,

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Strength/Skill: 8x complex:

1 Hang High Pull + 1 Hang Power clean + 1 clean

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WOD: For Time:

25 HSPU's,

50 Clean & Jerks 95/65#,

150 Double Unders

~ break it up however you would like

Warmup: 2 rounds of

5 minute group jog,

10 plank postion shoulder taps,

10 curl -ups

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Strength: OTM x 6 minutes

3 Shoulder Presses

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WOD: 10 Rounds for time (30 minute CAP)

1 Rope Climb

8 Box jump and overs

10/8 Calories Assault Bike

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Endurance: Meet at ECF @ 530 am

Plyometric Practice

Team Suicides