Super Saturday

OTM x 6 minutes

2 Snatches

OTM x 6 minutes

2 Clean & Jerks

Rest

4 Rounds for Time:

8 power cleans 155/ 105,

12 wall balls,

4 GI Janes,

400 meter run

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Sunday Push/Pull Day

Class @ 8 am & 9 am

Drop-Ins, Family, Friends welcome to join us for a community workout!

Open gym also available 8 - 10 am

Strength: Bench 6x6 + 10 Alt KB Gorilla Row

WOD for Time, 8 Rounds of:

• 10 Calorie Row

• 10 x Floor Press 115/85

• 10 x Lateral Box Overs (Jump or Step)

• 10 x KB Swing 55/35

• 10 x KB Sumo High Pull 55/35

Recovery Circuit Option = 3-5 Rounds of Main, Not for Time

Warmup: 3 rounds ~ not for time:

200 meter run,

20 meter farmers carry,

20 meter lunge steps,

20 second L-sit holds

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

Strength: Body Building ~ Super Sets

4 Rounds of

1A Deadlifts x12,

1B Weighted Knee Raises x12,

3 Rounds

2A Single Leg KB Step-ups x16,

2B KB Lunges (goblet) x16,

3 Rounds

3A Banded Donkey Kickouts x20 (10 each leg),

3B Banded Good Mornings x20

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

WOD: For Time

2K Row

Warmup: 10 Minutes of:

8 Romainian Deadlift (each side),

8 Split Squats,

8 Slamball Side Throw

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

Strength/Skill: 6x complex:

1 Hang High Pull + 1 Hang Power clean + 1 clean

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

WOD: For Time:

25 HSPU's,

50 Clean & Jerks 95/65#,

150 Double Unders ~ break it up however you would like

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Endurance: Meet at ECF @ 530 am

20! of

Calorie Bike

2xSingle Under Jump Rope