Warmup: 10 minutes of:

kneeling KB around the world x 8,

Kneeling Single arm KB press x 8 (each side),

KB Russian twist x 8,

Plank position shoulder taps x 8,

8 calorie ski erg

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

Strength/Skill: 4 Rounds not for time:

OLY bar row x 8-12,

Eccentric Pullups x 6-8,

Box Assisted Pullups x 6-8,

Hollow Rocks x 10

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

WOD: 6 Rounds for Time:

6 DB Push Presses,

8 Burpee Pullups

———————————————

Endurance: Meet at ECF @ 530 am

50-40-30-20-10 of

Air Squats,

Pushups,

Situps

800 meter run after each set

Warmup: 3 Rounds of:

20 Jumping Jacks,

20 Crunches,

20 Standing Leg Swings (10 each side),

30 second goblet squat hold at bottom

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

Strength/Skill: 8x complex:

1 Hang Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch

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

WOD: On the 3 minute x 10 Rounds

3 Snatches 135/95#,

6 Bar Facing Burpees,

1 Dumpster Dash

Super Saturday

4 Rounds of:

8 power cleans 155/ 105,

16 wall balls,

4 burpee bar muscle ups,

800 meter run

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

Sunday

Sunday Funday @ 8 am

Open Gym @ 9 am