Super Saturday

Teams of 2 Athletes:

10 Rounds for Time:

4 Bar Muscle Ups,

8 Thrusters 135/95#,

200 meter run (both partners must run)

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Sunday

Sunday Funday @ 8 am

Open Gym @ 9 am

Warmup: Coaches Choice

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WOD: Body Building! ~ Lower Body

4 Rounds:

1A: Front Rack Lunges x 12.

2A GHD Hamstring Curl x 12,

1C: GHD Situps x 15,

3 Rounds of:

2A: Plate Pulls x 20 Meters,

2B: Wall Sits x 30-60 Seconds,

2 Rounds of:

3A: OLY bar Hip Thrusts x 8,

3B: Sumo Deadlift x 15

Warmup: 10 Minutes of:

1 minute reverse Assault bike shoulder cycle,

10 single arm kb press ( per side),

1 minute plank hold,

10 kb front raises

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Strength/Skill: 3 Rounds of:

30 sec hanging hollow holds - 1 minute rest;

20 seconds of chin over bar holds - 1 minute rest,

30 max rep ring or bar rows - 1 minute rest

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WOD: For Time:

10-12-14-16-18-20-22-24-22-20-18-16-14-12-10

calorie assault bike with 30 seconds rest after each set

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Endurance: Meet at ECF @ 530 am

Same as Main WOD!