Warmup: 15 minutes of:
300 meter ski erg,
10 KB Floor presses,
10 weighted situps with KB,
10 KB Row,
10 KB Pullovers
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Strength: Shoulder Press 6x3
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WOD: 2 Rounds for Time:
30 DB Thrusters 50/35#,
50 Calorie Assault Bike,
50 DU's
Super Saturday
Amrap 7:
Deadlifts 15 reps @ 135/95,
15 reps @ 155/105,
15 reps @ 185/135
Rest 3 minutes
Power cleans 15 reps @ 135/95,
15 reps @ 155/105,
15 reps @ 185/135
Rest 3 minutes
Power Jerks 15 reps @ 135/95,
15 reps @ 155/105,
15 reps @ 185/135
Rest 3 minutes
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Sunday
Sunday Funday @ 8 am
Front Squat 4x10
+ 10 Alt KB Rainbows
Team Conditioning WOD
50, 40, 30, 20, 10
Calorie Bike
KB Squat + Swing
Cal Row
Situps
Open Gym/Rugby Class @ 9 am