Warmup: 3 rounds of:

10 slam balls,

15 reverse hypers,

20 mountain climbers,

25 jumping jacks,

30 steps banded monster walk

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

Buy-in: Goblet Position Reverse Lunges 3x12

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

Strength: Back Squat 5x5

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

WOD: 5 rounds for time:

20 box jumps 24/20" - NO STEP UPS!,

20 kettlebell suitcase deadlifts

——————————————————

Endurance: Meet at ECF @ 530 am

4 Rounds For Time
20 WB
20 Calorie Assault Bike
20 KBS
20 Situps
20 Burpees

Warmup: Athletes Choice

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

Buy-in: 30 Hand Release Pushups

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

Strength: 15 minutes to Establish a heavy single Thruster

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

WOD: "Jackie"

1000 Meter Row,

50 Thrusters 45/33,

30 Pullups

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

Sellout: Bent over DB Flies 4x8

Super Saturday

OTM x 8 minutes

3 Deadlifts

OTM x 8 minutes

3 Power Cleans

Rest

For Time:

Row 1000 meters,

30 Snatches 95/65#,

Row 2000 meters,

30 Snatches

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

Sunday

Sunday Funday @ 8 am ~ Everyone is Welcome

Open Gym/Rugby Class @ 9 am

5 Rounds, On the 4 Min

• 3 Back Squat (Tempo 3:2:3:2)

• 5 Banded DL (Band over Barbell)

WOD 15 Min Amrap

Teams of 2 with 1 in Motion @ a time

1) 4 Rounds of DB Camden Complex

2) 40 m KB Farmer Carry