Warmup: 3 Rounds of:

10 calorie assault bike,

10 goblet squats,

10 ghd situps,

10 alternating quadapeds

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

Strength: Back Squat 3x10

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

WOD: OTMx 20 Minutes:

Odd Minutes 1 Rope Climb

Even Minutes 3 Hang Cleans 155/105#

Super Saturday

“Cooper”

10 Rounds for Time

10 Burpees

10 Air Squats

10 Pushups

10 Situps

*30 minute CAP!

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

Sunday Funday 8 & 9 am Classes

Open Gym Avail 8 - 10 am

Superset Strength

Power Jerks 6x3

+ 6 Lateral Jumps w Pause

+ 5-8 Kneeling Plate Drops

10 Min AMRAP

• 30 DU / 60 Single Jump Rope

• 6 Alt DB Clean and Jerks (35/55)

• 30 DU / 60 Single Jump Rope

• 20 m Farmers Carry

Warmup: 15 minutes of:

8 Single arm Seated DB Press,

8 Single Arm Bentover rows,

12 banded push downs

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

Strength: Shoulder Press 6x3

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

WOD: 21-15-9-15-21 of

Push Press 95/65,

Calorie Row