Warmup: 3 Rounds ~ not for time:

10 cal ski erg,

10 KB RDL,

10 ab mat situps,

10 ring rows

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Strength: Deadlift 6!

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WOD: For Time:

100 lunges, then,

5 Rounds of

15 Wall balls 20/14,

12 KBS 55/35#,

9 Pullups

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