Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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Strength: Hip Flexor Banded Figure 4 Drill

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WOD: 2, 3 or 4 x 1 mile run

rest = 1/2 work

(example: 8 minute mile = 4 minutes rest)

Warmup: 3 rounds of:

200 meter row,

10 meter front rack KB lunge,

10 burpees,

10 DB presses

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Strength: Front Squat 6x5

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WOD: OTM x 12 minutes:

3 Power Snatches + 3 HSPU's

Super Saturday

OTM x 8 minutes

2 Snatches

OTM x 8 minutes

2 Clean & Jerks

rest

For time:

21 Front Squats 185/125#,

30 Calorie Ski Erg,

15 Clean & Jerks 155/105#,

30 Calorie Row,

9 Snatches 135/95#,

30 Calorie Bike

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Sunday 8 & 9 am Class

Open gym avail 8-10 am

Strength: Sumo Deadlift 6x4

WOD - 4 Rounds for Time

20 KBS (35/55#)

30 Situp + Press (#10/25 plate)

80 Singles/40 Double Unders