Strength: OTM x 12 minutes

3 Back Squats

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

WOD: For Time

40-30-20-10 of

Wallballs

Calories on Assault Bike

Super Saturday

Mr Joshua:

5 Rounds for Time:

400 meter run,

30 ghd situps,

15 DL 250/160#

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

Sunday

8 am

6x7 Push Press 😉

WOD 12 min Amrap

• 10 m Prowler Push

• 10 Ring Row

• 15 Situps

• 15 KBS

Open Gym/Rugby Class @ 9 am

• Back Squat!

Warmup: Athlete’s Choice

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

Strength: Bench Press 5! ~ Increasing Load

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

WOD: OTM x 20 minutes

Odd MInutes: 4 Floor Presses + 4 Floor Press Wipers

Even Minutes: 8-10 Dips