Warmup: 10 minutes of:

Side Plank with rotation x 10,

Banded lat pulldowns x 12,

burpees x 8

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

Strength: Deadlift 6x2

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

WOD: For Time

75 KBS 55/35# + 75 Single KB Deadlifts 55/35#

~ top of each minute 10 weighted Situps with KB

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

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

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

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

Strength: Tempo Bench 5x5 (3001)

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

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