Warmup: 12 minutes of:

10 banded good mornings,

8 Reverse Hypers,

6 GHD Situps,

4 Burpee Box overs,

2 Forward Rolls

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

WOD: For Time:

row 2K,

bike 120 cals,

run 1 mile

Warmup: 10 minutes of:

10 calorie row,

10 Alternating Single Leg KB Deadlifts,

10 Reverse Hypers,

10 Banded Scap Pulls,

10 Alternating Arm KB Press

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

Strength: Deadlift 6x6

with 8 alternating single leg OLY Bar deadlift after each set

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

WOD: OTM x 20 minutes:

Odd minutes - 3 deadlifts @ 75-80% of working max,

Even minutes: 4 Burpee toes to bar

Super Saturday

For Time:

50 Situps,

10 Power Cleans 135/95#,

1 Rope Climb,

40 Calorie Bike,

10 Power Cleans,

2 Rope Climbs,

50 Calorie Row,

10 Power Cleans,

3 Rope Climbs,

40 Calorie Bike,

10 Power Cleans,

4 Rope Climbs,

50 Situps

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

Sunday Funday 8 & 9 am Class

Open Gym Avail. 8-10 am

Push Press 6x3

+ 6x Gorilla KB Row

4 Rounds for Time of:

10 KBS (55/35#)

Fence-n-back Farmers Carry (55/35# x 2)

15 Abmat Situps (rx+ GHD)

60 Singles/30 Double Unders