Saturday & Sunday, Oct 7-8th

Super Saturday

Warmup: Coaches Choice

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

WOD: 7 min amrap:

5 squat cleans 185/95#,

10 dips

3 min rest

7 min Amrap:

5 hang cleans 155/115#,

2 Rope Climbs

3 min rest

7 min amrap:

5 Power Snatches 135/95#,

3 Bar Muscle Ups

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

Sunday

Sunday Funday @ 8 am ~ Everyone is Welcome!

Strength

Bench 1.5 reps - 6x6

WOD

2 Rounds x 10 min amrap (2 min rest)

10 m. Walking Lunge + OH Plate

10 x Plate Ground to Overhead

10 x Plate Bent Over Row

30 x DU / 60 x SU