Warmup: 3 Rounds of:

300 meter row,

Weighted Good Mornings x10,

Seated Box Jumps x 5,

Ring Rows x 10

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WOD: 10 Rounds for time:

20 Calorie on Assault Bike,

10 box jump and overs,

Run around the building

Warmup: 3 Rounds of:

10 calorie assault bike,

10 goblet squats,

10 ghd situps,

10 alternating quadapeds

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Strength: Back Squat 3x10

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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!

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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