Warmup: 4 Rounds of:

1 dumpster dash,

2 wall walks,

30 seconds side plank (per side),

6 seated box jumps

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

Strength: OTM X 12 minutes of

3 Snatches

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

WOD: For Time:

30 Snatches 95/65#

30 Calorie Assault Bike

30 GHD Situps

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Endurance: Meet at ECF @ 530 am

10 x 1 minute row - 30 seconds rest;

10 x 1 minute bike - 30 seconds rest

10 x 1 minute 10 meter sprints - 30 seconds rest

Warmup:

Assault Bike x 2 minutes

Single Arm KB Over-Head Walking Lunge 3x20 meters,

KB Russian Twist 3x20,

Frog Hops 3x20 meters

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

Power/Strength: Front Squat 6x3

with 8 Goblet Position Elevated Reverse Lunges after each set (lunge back off plate)

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

WOD: 12 Minute AMRAP ~ Assending Set of:

2 Calorie Row + 2 Single DB Clean& jerks 50/35#,

*Add 2 reps each round until time is called

Super Saturday

For time:

800 meter run,

15 front squats @155/95#,

5 rounds of Cindy,

20 back squats,

800 meter run

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

Sunday

Sunday Funday @ 8 am

4x4 ea side KB Side Press Practice

Not for Time 3 Rounds of:

10 x Cossack Squats

10 x Alt Leg V Ups / Tucks

10 x DB Skull Crusher

10 x Banded Curls

16 Min Conditioning WOD:

Odd) Jump Rope

Even) 10 m Sprints

Open Gym @ 9 am