Saturday - Monday, November 7th -9th

Super Saturday

“Helton”

3 Rounds for Time

800 meter run

30 Dumbell Squat Clean 50/35’s

30 Burpees

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Sunday

Sunday Funday @ 7 am —> Awesome workout - Everyone welcome even if you are not a member

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Monday

Athlete Warmup: Row, Run or Bike —> get the blood flowing

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Midline Work: 2 Rounds of

Weighted Side Bend x 10 (on each side)

Sumo Deadlift with KB x 20

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Practice: Row Technique

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Strength: Front Squat 6x3

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WOD: 8 Rounds for Time

4 Deadlifts 225/155#

6 Toes to Bar

8 Box Jump and Overs 24/20”