Warmup: 3 minute row, then,

3 Rounds of:

3 forwarrd rolls,

6 Bulgarian Split squats,

12 Reverse Lunge Steps

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

Strength: Back squat with tempo 3001 5x5

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

WOD: 5 rounds for time:

30 wall balls,

20 DU's,

10 burpees

Super Saturday

5 Minute AMRAP:

500 meter row,

30 Clean & Jerks 115/75#,

Rest 3 Minutes,

7 Minute AMRAP:

50 Calorie Assault Bike,

30 Deadlifts 115/75#,

rest 2 minutes,

9 minute AMRAP:

50 Box Jumps,

30 GI Janes

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

Sunday Funday 8 & 9 am Class

Open gym avail. 8-10 am

5 Rounds

6 KB Pivot Swings (Ea Side)

8-10 Medball Bent over Floor Slams

WOD - 3 Rounds OTM

1) 30m Prowler Push

2) 8/12 Cal Row

3) 10 Alt DB C&J (55/35)

4) 10 GHD Situps

5) 10 Pullups

Warmup: 10 minutes of

Seated DB Tricep ext x 10

Seated DB shoulder press x 10

Flutter kicks x 30

Bent over flies x 10

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

Strength: Behind the neck power jerks 4x3

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

WOD: 3 Rounds of

5 DB bench press

5 DB tripod row (each side)

10 pushups

10 ring rows

then,

Assault Bike x 100/80 cals

then,

3 Rounds of

5 DB bench press

5 DB tripod row (each side)

10 pushups

10 ring rows