Super Saturday

10 Rounds for Time

5 Pull-ups

9 Deadlifts 135/95#

6 Hang Cleans 135/95#

3 Shoulder to Over-head 135/95#

12 Calorie Row

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8 am Sunday Funday Group Class

9 am Skill workshop* /open gym

* Working on building a specific skill or chasing a PR? Spend the hour with athlete-specific coaching to work towards your goal

Sunday Strength

Superset x 5 of

5 Z Press + 5 Banded Good Mornings

WOD

• 10 Alt KB Rainbow Pulls

• 10 Alt Cossack Squats

• 10 Med Ball Slams

• 12/8 Cal Bike

Warmup: Coaches Choice

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Strength: Tempo Bench 5x5 (3001)

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WOD: OTM x 24 minutes:

Minute 1: Seated Plate raises x 8 + Seated Plate Tricep Ext x 8,

Minute 2: 40 second Side Plank (20 seconds per side),

Minute 3: Banded High Pulls x 8 + Banded Pull aparts x 12

Warmup: 3 Rounds of:

KB Floor Presses x 10,

Kneeling KB Round the world x 10,

KB bent over flies x 10,

Ball over Bar x 10

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Strength: Shoulder Press 5x4

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WOD: 6 rounds for time:

9 pullups,

15 pushups,

21 ab mat situps

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Endurance: Meet at ECF @ 530 am

4 Rounds for time:

500 meter row,

800 meter run,

30 calorie Assault Bike