Super Saturday

10 rounds for time:

12 Calorie Row,

9 db deadlifts 50/35#,

6 db hang cleans,

3 db shoulder to overhead

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

Sunday

Sunday Funday @ 8 am

Open Gym @ 9 am

Rugby Strength & Conditioning @ 10 am

Warmup: 10 Minutes of:

10 cal ski erg,

10 Arnold Presses,

10 Banded Face Pulls

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

Strength: 4 x 5 push press

with 6 Pendlay row after each set

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

WOD: 3 Rounds for time:

6 chin-ups,

12 dips,

15 pushups,

30 Single Unders

Warmup: 10 minutes - not for time:

10/8 calorie bike,

10 Single Leg DL,

10 Pallof Presses

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

Strength: Deadlift 4x4

with 8 Reverse Hypers after each set

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

WOD: 15-12-9-3 of

Suitcase Deadlifts,

Box jump and overs

——————————————

Endurance: Meet at ECF @ 530 am

25 MInute AMRAP:

Run around the building then,

3 rounds of

8 kbs,

8 ab mat situps,

8 cal row