Super Saturday

5 Minute AMRAP:

500 meter row,

30 Clean & Jerks 115/75#,

Rest 3 Minutes,

7 Minute AMRAP:

50 Calorie Assault Bike,

30 Deadlifts 115/75#,

rest 2 minutes,

9 minute AMRAP:

50 Box Jumps,

30 GI Janes

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Sunday

Sunday Funday @ 8 am

Open Gym 8-10 am

Warmup 3 Rounds

400 m Row

KB Windmills

Plate Explosive hip bridges

Seated Box Jumps

Goblet Squat

Jerks 6 x 3

WOD - 5 Rounds for Time

• 10 Plate Burpee

• 10 OH Walking Plate Lunges

• 50 DU Jump Rope

Warmup: Athlete’s Choice

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

Skill: 15 minutes practicing rope climbs

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WOD: Teams of 2 Athletes:

1 mile run then,

2000 meter ski + 40 Calorie Assault bike,

1500 meter ski + 60 Calorie Bike,

1000 meter ski + 80 Calories on Bike,

500 meter ski + 100 calories on bike, then

1 mile run

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Endurance: Meet at ECF @ 530 am

Same as main WOD

Warmup: Athlete’s Choice

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

Strength: Deadlift 6x3 with 1 second pause at knee both up and down

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

WOD: 6 Rounds for time:

200 meter run,

12 suitcase KB deadlifts,

12 K2E