Warmup: 10 minutes of:

kneeling KB around the world x 8,

Kneeling Single arm KB press x 8 (each side),

KB Russian twist x 8,

Plank position shoulder taps x 8,

8 calorie ski erg

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

Strength/Skill: 4 Rounds not for time:

OLY bar row x 8-12,

Eccentric Pullups x 6-8,

Box Assisted Pullups x 6-8,

Hollow Rocks x 10

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

WOD: 21-15-9 of

KBS,

Pullups

————————————————————

Endurance: Meet at ECF @ 530 am

30 min AMRAP:

5 pullups,

10 pushups,

15 situps,

run around building

Warmup: 3 Rounds of:

20 Jumping Jacks,

20 Crunches,

20 Standing Leg Swings (10 each side),

30 second goblet squat hold at bottom

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

Strength/Skill: Hang Snatch 6x2

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

WOD: 3 Rounds for Time:

400 meter run,

12 Snatches 95/65#,

9 Toes to Bar

Super Saturday

OTM x 5 minutes

2 Snatches

OTM x 5 minutes

2 Clean & Jerks

Rest

8 min AMRAP:

21-18-15-12-9:

row cal,

GHD or weighted situps,

Rest 5 minutes,

3 min AMRP:

Cleans 155/105#,

5 minute rest,

10 min AMRAP:

1 Dumpster Dash,

2 rope climbs,

3 jerks 155/105#

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

Strong(wo)man Sunday

8 & 9 am Classes

Recovery workout option available as well as open gym time available 8-10 am

Strength: Deadlift 5x3

Workout: 2 Min ea x 3 Rounds

Max (quality) reps at each station

• Push Press

• Farmers Carry

• Prowler Pull/Push 10 m

• Medball/Sandbag Front Hold Squat

Recovery Option: 20 min Self-Paced

• 10 Cal bike

• 10 Windmills, Standing

• 10 Ring Rows

• 10 DB OH Press, Seated

• 10 Hollow Extensions

• 10 Inch Worms