Warmup: 3 rounds of:

200 meter row,

10 meter front rack KB lunge,

10 burpees, 10 DB presses

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

Strength: Front Squat 3x10

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

WOD: For Time:

10!

KBS 55/35#,

box jump and overs 24/20"

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

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

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