Super Saturday

For Time:

500 meter row,

10 squat cleans 185/115#,

5 rope climbs,

400 meter row,

8 squat cleans,

4 rope climbs,

300 meter row,

6 squat cleans,

3 rope climbs,

200 meter row,

4 squat cleans,

2 rope climbs,

100 meter row,

2 squat cleans,

1 rope climb

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Sunday - Deadlift Day

Sunday Funday @ 8 am

Open Gym/ Rugby Class @ 9 am

Warmup: Coached Choice

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Strength: Bench Press 6x4

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WOD: For Time:

30-20-10 of

Double DB Push Presses 50/35's,

Pullups

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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Strength: 15 minutes working on Power Clean practice

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WOD: Team Thursday:

Teams of 2 or 3:

2000 meter row,

10 clean & Jerk 135/95#,

1500 meter row,

20 Clean & Jerks,

1000 meter row,

30 Clean & Jerks,

500 meter row,

40 Clean & jerks

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Endurance: Meet at ECF @ 530 am

20! of

Calories on Assault Bike

Ab Mat Situps