Super Saturday

OTM x 6 minutes

2 Snatches

OTM x 6 minutes

2 Clean & Jerks

Rest

OTM x 30 Minutes:

Minute 1: Rope Climb x 1,

Minute 2: Hang Clean x 5,

Minute 3: Assault Bike x 8/10 Calories,

Minute 4: Snatch x 3,

Minute 5: Row x 8/10 Calories

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Sunday Funday

8 & 9 am Classes- Drop in’s welcome!

Open gym avail 8-10 am

KB Strength Complex x 4

Single arm: L, R, rest, repeat

• 4 Swings

• 4 Squats

• 2 Jerks

WOD 15 Min AMRAP

• 5 Pullups

• 10 Pushups

• 15 Air Squats

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

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Strength: Super Set x 6 Rounds:

A - Shoulder Press x 3,

B - Chin-ups 3-5 reps,

C- Flat Bench DB Flies x 8

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WOD: 4 Rounds for Time:

5 Push Presses 115/75#,

7 Dips,

9 Calories on Rower

Warmup: 12 minutes of:

10 Banded Deadlifts,

10 meter prowler push,

10 KBS,

10 Single Legged KB deadlift (5 each leg)

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WOD: 30 minute AMRAP

Run 2 miles then with time remaining

Max Rounds of “Cindy”

5 Pullups

10 Pushups

15 Air Squats