Warmup: 3 Rounds ~ not for time:

10 cal ski erg,

10 KB RDL,

10 ab mat situps,

10 ring rows

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Strength: Deadlift 6!

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WOD: For Time:

100 lunges, then,

5 Rounds of

15 Wall balls 20/14,

12 KBS 55/35#,

9 Pullups

Super Saturday

OTM x 6 minutes

3 Snatches

OTM x 6 minutes

2 Clean & Jerks

Rest

Teams of 2 Athletes:

10 Rounds for Time:

4 Bar Muscle Ups,

8 Thrusters 135/95#,

200 meter run (both partners must run)

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Sunday Flex

Sunday Funday, 8 or 9 AM Class

Open Gym Avail. 8 - 10 am

Strength

4 Rounds Not for Time

4 x Military Press

8 x DB Flies (flat bench)

8 x Barbell Bent Over Row

15 Min AMRAP

6 Power Clean (95/65)

60 Single Unders

6 Shoulder to OH (95/65)

60 Mountain Climbers

Core Finisher 10 Min

20: on 10: off

KB Plank Pull Throughs

Alt Leg V-Ups

Warmup: Coaches Choice

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

Body Building Bliss!

Super Set 4 Rounds:

1A: Front Rack Lunges x 12.

1B GHD Hamstring Curl x 12,

1C: GHD Situps x 15,

Super Set 3 Rounds of:

2A: Plate Pulls x 20 Meters,

2B: Wall Sits x 30-60 Seconds,

Super Set 2 Rounds of:

3A: OLY bar Hip Thrusts x 8,

3B: Sumo Deadlift x 15