Warmup: 2 rounds of

300 meter row,

10 pushups,

10 Banded Scap pulls (5 each side),

10 KB Round the worlds,

3 Skin the cat

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

Strength: Shoulder Press: 5x3

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

WOD: For Time:

800 meter run,

21 Push Press 95/65#

21 Pullups,

400 meter run,

15 Push Presses

15 Pullups,

200 meter run,

9 Push Presses

9 Pullups

———————————————

Endurance: Meet at ECF @ 530 am

On the minute x 6 minutes 100 meter run,

On the 2 minute x 4 -- 200 meter run,

On the 3 minute x 4 -400 meter run,

On the 5 minute x 2 - 800 meter run

Warmup: 3 Rounds ~ not for Time:

row, bike or ski for 10 calories,

Alternating Quadaped x 10,

Side plank hold x 30 seconds (each side),

banded good mornings x 10

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

Strength: Front Squat 5x3

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

WOD: 5 Rounds for Time:

30/20 Calorie Row,

20 Wall Balls 20/14#,

20 meter walking lunges

Super Saturday

OTM x 8 minutes

2 Snatches

OTM x 8 minutes

2 Clean & Jerks

rest

for time:

500 meter row then,

24-21-18-15-12-9-6-3:

GHD or weighted Situps

Pull ups

with 20 DU's Between each round,

then

500 meter row

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

Sunday Funday @ 8 & 9 am Classes

Open Gym avail. 8-10 am

Sunday Strength

Z press 6x4

+ 8-10 Barbell Good Mornings

4 Rounds Deep Core Work

• 20m Prowler push

• 10 KB Banded Russian Twists

• 10 DB Windmills

• 10 KB Plank Pull Throughs

• 10 Med Ball Slams