Saturday - Monday July 11th-13th

Super Saturday

6 Rounds for Time

800 meter run

6 Squat Cleans 185/125#

6 Burpee Bar Muscle Ups

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

Sunday

Sunday Funday @ 7 am ~ Everyone Welcome!

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

Monday

Warmup: 10 minutes of

4 x 20 meter runs

3 x 10 meter lunges

2 x 10 KBS

1 x 10 situps

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

Practice work: Hand Stand Pushups or Walks

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

Strength: Front Squat 10-8-6-4-2

with 10 GHD Situps after each set

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

WOD: 10 Minute AMRAP

15 Wallballs 20/14#

12 Cal Row

9 Toes to Bar