Super Saturday

For time:

21 Front Squats 155/105#,

9 Pullups

30 Calorie Ski Erg,

15 Clean & Jerks 155/105#,

15 Pullup

30 Calorie Row,

9 Snatches 155/105#,

21 Pullups

30 Calorie Bike

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Sunday

Sunday Funday @ 8 am ~ Everyone Welcome

Seated Barbell Z - Press - 10 8 6 4 2 Reps with Increasing #s

WOD: 21, 15, 9 of

Floor Press

Ring Row

+ 20 M Farmers Carry after each round

Open Gym @ 9am

Warmup:

Row 4 mins then,

Dumbell Press 3x10,

OLY Bar Upright Row 3x15,

Box Jumps 3x5

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

Strength: OTM x 8 minutes:

20 seconds max rep hang clean:

40 Seconds rest

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

WOD: 21-15-9 of

Calorie Row,

Toes 2 Bar

Warmup: 4 rounds ~ not for time:

DB Incline Press x 10,

DB Incline Row x 10,

DB Bent over flies x10

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

Strength: OTM x 8 minutes:

20 seconds max rep hang Snatch:

40 Seconds rest

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

WOD: For Time:

100 DU's,

80 KBS 55/35,

60 Box Jumps 24/20,

30 Lunges with KB 55/35,

20 GHD Situps

10 HSPU’s

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Endurance: Meet at ECF @ 530 am

On the 6 minute x 6 Rounds

800 meter run