Super Saturday

“McChad”

For time:

800 meter run,

100 pullups,

200 pushups,

300 box stepups,

800 meter run

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Sunday

Sunday Funday @ 8 am

Skill Work: Turkish Getup

For Time: 10 Down of

20-35/45-55 (Single KB)

KB DL

KB Swing

Hang Clean & Jerk

Front Rack Reverse Lunges

Open Gym @ 9 am

Monday Nov 11 Veteran’s Day

Normal AM & PM Schedule

Warmup: 15 minutes of:

8 Single arm Seated DB Press,

8 Single Arm Bentover rows,

12 banded push downs

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

Strength: Shoulder Press 6x2

Renegade Row 6x8 (4 each arm)

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

WOD: 21-15-9-15-21 of

Medball cleans 20/14#,

weighted situps with medball

Warmup: 20 minutes of:

300 meter row,

Plank postition plate drag x 10 meters,

Banded pull aparts x 20,

Banded Flies x 20,

bar hang x 30 seconds

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

Strength: Weighted Ring Rows <Rowvember>

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

WOD: Teams of 2 athletes - 30 Minute AMRAP

Parter 1 2x around the building,

partner 2 1 mile assault bike

~ switch when both partners are done

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Endurance: Meet at ECF @ 530 am

Same as Main WOD