Super Saturday

2 Rounds for time:

1 mile run,

100 lunges,

50 kbs,

25 burpee box jump and overs

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Sunday -Deadlift Day!

Sunday Funday @ 8 am

Open Gym/Rugby Training @ 9 am

Warmup: Athlete’s Choice

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Strength: Bench 5x5 with max rep dead hang chinups after each set

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Super Set x 5 Rounds

1A - seated Arnold Press x 8

1B - Bent over flies x 8

1C - Seated plate raises x 8

1D - Hanging weighted knee ups with medball x 8

1E - Seated curls x 8

Warmup: Athlete’s Choice

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WOD: “Driving Miss Cindy”

Teams of 2 Athletes

10 miles on Assault Bike

Max Rounds of “Cindy” (Cindy = 5 pullups + 10 pushups + 15 Air Squats)

***Partner 1 is on Assault Bike

***Partner 2 does Cindy

*** Partners can switch at any time

****Score = time to do the 10 miles + Rounds of Cindy completed

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Endurance: Meet at ECF @ 530 am

Same as main WOD