Warmup: 12 minutes of:

10 banded good mornings,

8 Reverse Hypers,

6 GHD Situps,

4 Burpee Box overs,

2 Forward Rolls

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

WOD: For Time

1 mile row

2 mile run

3 mile Assault Bike

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

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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