Warmup: 6!

Medball clean + press,

Medball Russian Twist,

Calorie Bike

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

Strength: Shoulder Press 5x5

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

WOD: OTM x 15 Minutes:

minute 1: 12/10 Calorie Bike,

Minute 2: 12 DB Renegade Row,

Minute 3: 12 DB Shoulder to Overhead

——————————————————————

Endurance: Meet at ECF @ 530 am

Endurance: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)

Warmup: 3 Rounds ~ not for time:

20 Banded Side Steps,

Good Morning Holds for 30 seconds,

12 KBS

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

Strength: Back Squat 5x5

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

WOD: 12 min amrap:

1 pullup + 1 wallball...

**add 1 rep each round until time is called

Super Saturday

OTM x 8 minutes

2 Snatches

OTM x 8 minutes

2 Clean & Jerks

Rest

For Time:

100 Hang DB Snatches 50/35#,

100 GHD situps or weighted situps

100 Calories on Assault Bike

** Every 5 minutes ~ Run 200 meters

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Sunday

Sunday Funday @ 8 am

Open Gym @ 9 am