Warmup: 8! of

calorie machine,

lateral bench step overs

ab mat situps,

kbs,

ring rows

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

Strength:

1 - Front Squat 5x6

2 - OLY Bar RDL from rack: 3x6

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

WOD: 100 burpees for time

Super Saturday

"In With the New"

3 Rounds, each for time:

12 Clean & Jerks 115/75#,

3 Rope Climbs,

9 Clean & Jerks,

3 Rope Climbs,

6 Clean & Jerks,

2 Rope Climbs,

Rest 2 minutes between each round

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

Sunday

Sunday Funday @ 8 am ~ Anyone is Welcome

Supersets, Not for Time

3x10 Barbell Curls + Skull Crushers

3x10 Sumo DL HP + KBS

3x10 MedBall Slams + Plate Front Raise

Wod: 20 Down by 2 of

Alt DB Snatch

Lateral Box Overs

Open Gym @ 9 am

Warmup: 15 minutes of:

300 meter ski erg,

10 KB Floor presses,

10 weighted situps with KB,

10 KB Pullovers

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

Strength:

1- Static Hip Extension Double KB Row on GHD 5x8,

2- Tempo Bench Press: 6x3 (3101) = (3 seconds down, 1 second at bottom, 0 up, 1 second at top)

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

WOD: For Time:

30-20-10 of

DB Bench Press,

Pullups