Reminder: Memorial Day Murph on Monday @ 9 am ~ Anyone is welcome to join us! Barbeque to follow. Bring your favorite dish or beverage to share.

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Super Saturday

OTM x 8 minutes

2 Snatches

OTM x 8 minutes

2 Clean & Jerks

Rest

3 Rounds for Time:

21 Calorie Assault Bike,

15 Bar Facing Burpees,

9 Snatches 95/65#,

800 meter run

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Sunday

Sunday Funday Class @ 8 am & 9 am

Open gym avail. 8-10 am

Warmup 3 Rounds

2 min cardio

8 Step ups, slow controlled

8 Light KB Sumo Dl High Pull

8 Banded Lat Pull down (straight arm)

8 Alt Deadbugs

Strength: Deadlift 4x6 Pause @ Knee

WOD - 15 Min AMRAP

20 KBS (35/55#)

30 Situp + Press (#10/25 plate)

80 Singles/40 Double Unders

Warmup: Coaches Choice

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Body Building ~ Lower Body

4 Rounds of:

Cobra Step-down Reverse lunge x 20,

Goblet position Cosac squats x 10 (5 per side),

Weighted back extensions x 20,

OLY bar Good Mornings x10,

Weighted Hollow rocks with medball x 20,

Jog, row, bike or ski x 3 minutes

Warmup: 3 Rounds ~ Not for Time:

Single Arm DB Press x 10 (5 each side),

DB Round the world x 10 (5 each direction),

10 Calorie Ski Erg

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Strength: Pulling Power:

5 x Max load dead-hang pulllup then

5 x Negative Pullups x 5

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WOD: 20 minute AMRAP:

9 Power Cleans 95/65#,

9 pullups,

9 knees to elbows,

Dumpster Dash

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Endurance: Meet at ECF @ 530 am

for time:

100 cal row,

100 cal bike,

100 10 meter sprints