Warmup: 8! of

calorie machine,

ab mat situps,

kbs,

ring rows

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

Strength: Front Squat: 5x6;

OLY Bar RDL from rack: 3x6

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

WOD: For Time

100 burpees

Super Saturday

For time:

12 Thrusters 95/65#,

3 Rope Climbs,

9 Thrusters,

2 Rope Climbs,

6 Thrusters,

1 Rope Climbs,

6 Power Cleans 95/65,

3 Chest to bar Pullups,

9 Power Cleans,

6 Chest to bar,

12 Power Cleans,

9 Chest to bar

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

Sunday Funday • 8 & 9 am Classes

8-10 am Open Gym Avail

Strength

6 x 3 Push Press w Pause

+ 3 Long Jumps

WOD 3 Rounds

• Min 1: Row, 8/10 Calories

• Min 2: 10 x Floor Press 135/85

• Min 3: 8 x Pendlay Row

• Min 4: 10 x Alt DB C&J 65/35

• Min 5: Rest

Warmup: 15 minutes of:

300 meter ski erg,

10 KB Floor presses,

10 weighted situps with KB,

10 KB Row,

10 KB Pullovers

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

Strength:

Tempo Bench Press: 6x3 (3101) = (3 seconds down, 1 second at bottom, 0 up, 1 second at top)

Static Hip Extension Double KB Row on GHD 5x8,

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

WOD: For Time: 30-20-10 of

DB Bench Press,

Pullups