Super Saturday

OTM x 8 minutes

2 Snatches

OTM x 8 minutes

2 Clean & Jerks

Rest

For Time:

800 meter run,

50 Wall balls,

1 mile run,

50 Wall balls,

800 meter run

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Sunday

Sunday Funday @ 8 am ~ Everyone is welcome to join us

Deadlift 4x6 + 4 bulgarian split squats each leg

4 Rounds for Time of:

• 10 KBS (55/35#)

• Fence-n-back Farmers Carry (55/35# x 2)

• 15 Abmat Situps (rx+ GHD)

• 60 Singles/30 Double Unders

Open Gym @ 9 am

Warmup: 3 rounds of:

30 seconds kb shoulder packing,

20 banded face pulls,

10 bottoms up KB press

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Strength: Bench Press 10-8-6-4-2

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WOD: 10!

Shoulder to Over-head 135/95#,

10- Meter Sprints

Warmup: 10 minutes of:

10 calories on Ski Erg,

10 kbs,

10 later bench step overs,

10 Banded Scap pulls (per side)

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Strength: Deadlift 10-8-6-4-2

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WOD: 40-20-10-5 of:

Calories on Assault Bike,

Lunges,

Pushups

with dumpster dash Farmers carry after each set

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Endurance: Meet at ECF @ 530 am

teams of 2 or 3 athletes:

100 box jump and overs,

200 calories on bike,

300 calories on Ski Erg

~ partners must run around the building before tagging back in...