Warmup: 3 Rounds ~ not for time

Row x 20 Calories

Single Arm KB Over-Head Walking Lunge x20 meters,

KB Russian Twist x20,

Frog Hops x20 meters

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Strength: Super Set x 4 Rounds

1A: Sumo Deadlifts x 6

1B: Reverse Hypers (weighted) x 8

1C: Prowler Pulls x Length of Green

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WOD: For Time

50-40-30-20-10 of

Med ball Deadlifts 30/20#

Ab Mat Situps

Super Saturday

"Double Helen"

3 Rounds for Time:

800 meter run,

42 KBS 55/35#,

24 Pullups

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Sunday

Dominate the Day Community Workout!

Heats will run every 30 minutes starting at 8 am to 10 am

Everyone is Welcome!

Warmup: 12 minutes of:

10 Banded Deadlifts,

10 meter prowler push,

10 KBS,

10 Single Legged KB deadlift (5 each leg)

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Strength: 20 minutes to establish a 1 Rep Max of Deadlift

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WOD: 10 minute AMRAP:

5 Deadlifts,

10 Box jumps,

200 meter run