Saturday - Monday, December 7th - 9th

Super Saturday

WOD: For Time

800 meter run

5 Power Cleans 185/115#

10 Deadlifts 185/115#

20 Pushups

40 Situps

1000 meter row

40 Situps

20 Pushups

10 Deadlifts

5 Power Cleans

800 meter run

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Sunday

Sunday Funday @ 7 am

Open Gym @ 8 am

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Monday

Warmup: 8!

Burpees

KBS

Ring Rows

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

Strength: Shoulder Press 6x3

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

WOD: 12 minute AMRAP

30 Calorie Row

25 Wall Balls 20/14#

20 Shoulder Press 135/95#

15 Box Jumps 24/20”

10 Snatches 135/95#

5 Ring Muscle Ups

rest 5 minutes

1 minute max rep burpees