Super Saturday

OTM x 40 Minutes:

Minute 1: Rope Climb x 1,

Minute 2: Hang Clean x 5,

Minute 3: Assault Bike x 8/10 Calories,

Minute 4: Snatch x 3,

Minute 5: Row x 8/10 Calories

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Sunday

Sunday Funday @ 8 am

Skill : KB Windmills

3 Rounds of:

Station 1)

10 x Landmine Rotation

10 x Landmine Push-Press Out(5 ea arm)

10 x Landmine Lunge (5 ea lg)

Station 2)

Bike 30: on 30: slow/recover until you reach 20/30 calories

Open Gym 8 - 10 am

Warmup: 6 Rounds of:

8/10 cal Ski Erg,

Alternating seated db presses x 8 (4 each side),

OLY bar rollout x 6,

Ring rows x 8

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Strength: Bench Press 6!

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WOD: Super Set x 4 Rounds:

Incline DB Press x 10,

Dips x 10,

Bent over Flies x10,

Single Arm KB Row x 10,

GHD situps x 10

Warmup: 10 Minutes of:

8 Romainian Deadlift (each side),

8 Split Squats,

8 Slamball Side Throw

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Strength: Deadlift 3x10

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WOD: OTM x 12 minutes:

5 Deadlifts,

5 Toes to Bar

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Endurance: Meet at ECF @ 530 am

3x 10! of

Cals on Assault Bike

10 meter sprints

3 minutes rest between rounds