Saturday & Sunday, April 12th & 13th

Super Saturday

OTM x 8 Minutes

2 Snatches

OTM x 8 Minutes

2 Clean & Jerks

Rest

5 Rounds for time:

15/12 Calorie Bike,

12 Double DB DL 50/35's,

9 Hang Double DB Hang Clean 50/35's,

9 Double DB Jerks 50/35's

2 Rope Climbs

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

Strongman Sunday 8 & 9 AM

Class Warmup

  • 1 Min Cardio

  • Superman to Hollow Hold

  • Duck Walk

  • Air Squat + Jump

  • Lat Pulldown (Straight arm)

Front Squat 6x3

Strongman Sunday WOD

3 Rounds, 1 min on/ 1 min off

  • Calorie Row

  • SandbagToss

  • Prowler Push

  • Yolk Carry / KB Farmers Carry

OR:

Recovery Sunday WOD

16 Min, Moderate RPE

  • 5/8 Calorie Row

  • 8 Cossack Squats

  • 8 KB/DB Shoulder Press

  • 8 Reverse Lunges

Joe Kusnitz