Super Saturday

For Time:

800 meter run,

3 Rope Climbs,

21 Power Cleans 135/95#,

21 Knees to Elbows,

1000 meter row,

2 Rope Climbs,

15 Power Cleans,

15 K2E,

3200 meter Assault Bike,

1 Rope Climb,

9 Power Cleans,

9 K2E

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

Sunday

Sunday Funday @ 8 am ~ Anyone is Welcome!

4x10 Superset of

• Seated single arm db press

• V Ups

4x10 Superset of (10 total, not each side)

• Plank KB Pull Throughs

• Kneeling landmine Around the World

• KB Windmills

21, 15, 9 For Time:

KBS (55/35)

Box Overs

Wall Ball Situps 20/14

Calorie Bike

Open Gym @ 9 am

New Haven Rugby Class @ 10 am

Warmup: 20 minutes of:

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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

Strength: Bench Press: 5x3

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

WOD: 10 min AMRAP:

6 push press 115/75#,

9 Dead Lifts,

12 Pullups

Warmup: 12 minutes of:

3 Inch worms,

10 lateral bench step overs,

10 later plate drag steps (each leg),

10 plank-ups

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

Strength: Thrusters 5x3 <taken from the floor>

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

WOD: 20 min AMRAP of:

3 Thrusters,

6 Pullups,

9 calorie row

- Rest 1 minute

———————————————

Endurance: Meet at ECF @ 530 am

1x(50 burpees +run around the building),

2x (40 ab mat situps with + run around the building),

3x(30 pushups + run around the building),

4x(20 KBS 55/35# + run around the building)