Warmup: 10 minutes of:

8 Scap pushups,

16 Mountain climbers,

8 banded deadlifts,

16 ab mat situps

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

Strength: Bench Press 8x2

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

WOD: for time:

500 meter ski erg,

30 alternating DB Snatches 50/35#,

500 meter row,

20 alternating DB snatches,

400 meter run,

10 alternating DB snatches

Super Saturday

10 rounds for time:

12 Calorie Row,

9 db deadlifts 50/35#,

6 db hang cleans,

3 db shoulder to overhead

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

Sunday

Sunday Funday @ 8 am

Open Gym @ 9 am

Rugby Strength & Conditioning @ 10 am

Warmup: 10 Minutes of:

10 cal ski erg,

10 Arnold Presses,

10 Banded Face Pulls

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

Strength: 4 x 5 push press

with 6 Pendlay row after each set

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

WOD: 3 Rounds for time:

6 chin-ups,

12 dips,

15 pushups,

30 Single Unders