Super Saturday

ECF's 12 Days of Endurance:

1 HSPU,

2 Box Muscle Ups and Over,

3 Wallballs,

4 Pushups,

5 Caloies on Assault Bike,

6 Pullups,

7 Burpees,

8 Calories on Rower,

9 Jumping Lunges,

10 Calories on Ski Erg,

11 Ball over Bar,

12 Box Jumps and Over

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Sunday Funday 8 & 9 am Classes

Open Gym Avail 8-10 am

Z Press 4 x 8

+ 10 Alt Side Med Ball Wall Slams

WOD: 7 Min AMRAP

• 1 Shoulder to OH 135/95#

• 1 Toes to Bar

• 2 S2OH

• 2 T2B

• 3, 4, 5 ... until time is called

Weight must be taken from the floor

Core Sellout - 5 Rounds

1 Min On, 30: Rest

• 10 DB Pull Throughs

• 4 Toe Reaches

• Low Plank Hold remaining time

Warmup: 10 minutes of:

20 meter single arm KB walking lunge (10 meters per arm),

10 Hip Extensions,

20 Mountain Climbers,

10 Lying Curl ups

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

Strength: Deadlift 5!

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

WOD: For Time:

21-15-9 of

Deadlift 225/155#,

Cal Row

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet reverse lunges,

20 meter ovehead single kb carry

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

WOD: 10-12-14-16-18-20-22-24-24-22-20-18-16-14-12-10 of

Calories on Assault Bike

with 30 seconds rest after each set