Warmup: 3 Rounds of

Single Arm KB Push Press x6/side,

KBS with 3 second pause at top x8,

Weighted Hip Extension with KB x8

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

Strength: OTMx 10 minutes: 3 Snatches ~ Should be touch and go!

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

WOD: For Time:

800 meter run,

10 Burpees,

40 Situps,

600 meter run,

20 Burpees,

30 Situps,

400 meter run,

30 Burpees,

20 Situps,

200 meter run,

40 Burpees,

10 Situps

———————————————-

Endurance: Meet at ECF @ 530 am

row 2K,

bike 120 cals,

run 1 mile

Warmup: 3 Rounds of:

200 meter run,

30 second Plank Holds,

20 lunge steps,

10 curl-ups on the floor,

5 pullups

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

Strength: OTMx 10 minutes:

3 Front Squats ~ taken from the floor

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

WOD: OTM x 22 minutes:

Odd minutes - 40 seconds row: 20 Seconds rest,

Even Minutes: 40 Seconds shuttle run: 20 seconds rest

Super Saturday

25 Minute AMRAP:

6 Rope Climbs,

30 Calorie Assault Bike,

20 Snatches 95/65#,

4 Rope Climbs,

30 Calorie Assault Bike,

15 Snatches 115/85#,

2 Rope Climbs,

30 Calorie Assault Bike,

10 Snatches 135/95#

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

Sunday

Sunday Funday @ 8 am - Anyone is Welcome!

Tempo Bench Press 3x10 OTM

Strength and Range 4-5 Rounds NFT

• 10x Alternating Cross body RDL w KB (25/44)

• 10 m Bear Crawl

•10 x Alternating Single Leg Box Sits

•10 x Reverse Curl Ups

•10 x Kneeling Wood Chops w DB (20/35)

Sellout - 3x10 Superset of:

Oly Bar Curls + OH Tri Extension

+ Banded Cross Body Pull Downs

Open Gym @ 9 am