Warmup: 3 Rounds ~ not for Time:

row, bike or ski for 10 calories,

Alternating Quadaped x 10,

Side plank hold x 30 seconds (each side),

banded good mornings x 10

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WOD: 5 Rounds of:

2 min bike or row,

2 mins kneeling to standing,

2 mins Single Unders,

2 mins Turkish Get-ups

Super Saturday

Scott Davidson:

800 meter run,

10 dl 255/155,

600 meter run,

20 Back Squat 225/155,

400 meter run,

30 front squats 135/95,

200 meter run,

40 cleans 135/95

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

Sunday

Sunday Funday Workout @ 8 am

Open Gym @ 9 am

Warmup: 6 Rounds of:

8/10 cal Ski Erg,

Alternating seated db presses x 8 (4 each side),

OLY bar rollout x 6,

Ring rows x 8

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

Strength: Push Press 6x4

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

WOD: 10! of

Calorie Row,

DB Shoulder to Over-head 50/35’s

Box Jump and overs 24/20"