Super Saturday

For Time:

1 mile run then,

5 Rounds of:

5 Clean & Jerks 165/115#,

10 Knees to Elbows

15/12 Calorie Bike, then

1000 meter row

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Sunday

Sunday Funday @ 8 am

Warmup 2 Rounds of:

5 Pullup/Ring Row

5 Pushup

5 Jump Squats

5-10 m Monster Walk

5-10 m Rev.Monster Walk

5 Spine Rolls on the Wall

5 Rounds of 5 x 1.5 Goblet Squats

- Superset with 6 Split-Stance KB RDL

WOD 3 Rounds for Time

8/10 Cal Bike

10 (Total) Med Ball Wall Slams

10 Plate Ground to Overhead

50 DU/100 Single Unders

Open Gym @ 9 am

Warmup: 12 minutes of:

10 banded good mornings,

8 Reverse Hypers,

6 GHD Situps,

4 Burpee Box overs,

2 Forward Rolls

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

Strength: OTM x 10 minutes: 3 Sumo Deadlift High Pulls

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

WOD: 3 Rounds for time:

10/15 Calorie Row,

10 Sumo Deadlift High Pulls 95/65#,

20 Ab Mat Situps

Warmup: 3 Rounds of:

20 Jumping Jacks,

20 Crunches,

20 Standing Leg Swings (10 each side),

30 second goblet squat hold at bottom

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

Strength: OTM x 10 minutes of: 3 Squat Cleans

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

WOD: Rounds for time - 2 mins at each station:

Deadlifts 95/65#,

dumpster dash,

box jumps 20"

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Endurance: Meet at ECF @ 530 am

"Griff"

For Time:

800 meter run,

400 meter backwards run,

800 meter run,

400 meter backwards run