Strength: Back Squat 3x10

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

WOD: 21-15-9 of

Deadlifts 225/95#,

Box Jump and overs 24/20"

————————————————-

Endurance: Meet at ECF @ 530 am

For Time

2K Row

120 Cals on Assault Bike

1 Mile Run

Strength: 15 minutes to establish a heavy Turkish Get-up

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

WOD: 12 Minute AMRAP:

21 Push Presses 75/55,

15 Snatches 75/55#,

9 T2B

Super Saturday

“Hoover”

8 Rounds for Time

400 meter run

15 Burpee Box Overs

10 Calorie Bike

6 Alternating DB Snatches 50/70#

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

Sunday

Sunday Funday @ 8 am

Open Gym 8-10 am

Warmup

5 Pushup

10 Hollow Rocks

400 m Row

Plyo Buy In - 3 Rounds

15 Pogo Jumps

15 Lateral Jumps

15 Front - Back

Strength

5 x 5 Bench Press

WOD 4 Rounds for Time

16 Deadlift 50-65%

50 Double Unders (2 x Singles)