Warmup: 3 Rounds ~ Not for Time

3 minutes on Assault Bike,

8 Ring Rows,

8 goblet squats,

8 single arm DB press (each side),

8 Reverse Hypers

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Strength: Thrusters 5! ~ Increasing weight

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WOD: "Jackie"

For Time

1000 meter row,

50 Thrusters 45/35# (OLY bar),

30 Pullups

Super Saturday

3 Rounds for time:

30 cal row,

20 power cleans 95/65#,

10 Front squats

rest 10 mins

4 rounds for time:

15 shoulder to overhead 95/65#,

10 T2B,

5 C2B

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Sunday

Sunday Funday @ 8 am ~ Everyone is Welcome!

10 Min Warmup

Oly Bar Goodmornings

Bottom up KB Press

Jump Squats

Split Stance KB DL

Strength: 6x3 Unstable OH Press

Wod: 2 x 5 min Amrap

10 DB Alternating Arm Clean & Jerk

10 Lunges

10 V-Ups

20 DU / 40 Single Unders

Open Gym @ 8 - 10 am

Warmup: 10 mins of:

10 banded monster steps,

10 banded deadlifts,

10 Ring Rows,

10 Pushups,

10 10-meter shuttle run

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Strength: Body Building ~ Lower

5 Round Super Set

1a: Sumo Deadlift x 8,

1b: Hip Thrust x 8,

4 Round Super Set

2a: GHD situps x 12-15,

2b: GHD Hip Extensions,

3 Round Super Set

3a: Weighted Lunge Steps x 12-16,

3b: Reverse Hypers x 12-16,

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Sellout: 40/50 Calories on Assault Bike