Warmup: Athlete’s Choice

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Strength/Skill: Hang Squat Cleans 6x3

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WOD: 8 Minute AMRAP:

8 Calorie row,

16 Alternating Single Arm DB Snatch 55/35#,

32 Double Unders

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Endurance: Meet at ECF @ 530 am

3 x Death by Burpees + 10 meter sprints

Rest 1 minute between each round after the last athlete fails

Warmup: Athlete’s Choice

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Strength/Skill: Shoulder Press 5!

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WOD: 4 Rounds for Time:

400 meter run,

7 Double KB Push Press,

7 GI Janes

Super Saturday

OTM x 12 minutes

3 Deadlifts

Rest

“Fight gone Bad”

3 Rounds for Reps

1 minute max rep wall balls 20/14#

1 minute max rep sumo deadlift highpulls 75/55#

1 minute max rep box jumps 20/16”

1 minute max rep push press 75/55#

1 minute max calorie row

1 minute rest

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Sunday

Sunday Funday @ 8 am ~ Everyone is Welcome

Open Gym 8-10 am

Stability 4 Rounds

• Landmine bear crawl

• Tempo Seated Lat Pull Down

• Alt Lunge KB Swing

WOD - 20 Down by 2s of

• Russian Twist

• Floor Press 55/75

+ 1 Suicide Shuttle Run after every round

Leg Sellout - Around the World