The Weekend WODs

Saturday Open Gym: 7:30am-9am, 12pm-1pm, and 3pm-4:30pm

Saturday
Teams of 2
In 9min:
Row or Ski 2000/1600m or Bike 4400/3600m or Run 1 Mile
*Break it up however you like

-rest 1min, then at 10:00:

AMRAP 8
9 Deadlifts – L: 95/65; Spl: 135/85; S: 155/105
6 Hang Cleans
3 Push Jerks
*You go, I go. P1 does 9/6/3, then P2. Add L: 10/5lbs; Spl/S: 20/10lbs each round

-rest 2min, then at 20:00:

In 4min, complete:
Row or Ski 1000/800m or Bike 2200/1800m or Run 800m
*Break it up however

-rest 1min, then at 25:00:

AMRAP 8
2 Burpee
4 Power Clean
6 Hanging Leg Raise (Spl/S: T2B)
*You go, I go. Weight stays at whatever you ended up at on the 9/6/3 above.

Sunday
E7M35M
Row/Ski 500/400m or Bike 1100/900m or Run 400m
30 Wallballs
20 Burpee DB Hang Snatch – L: 25/15; Spl: 35/25; S: 50/35
10 Pullups
*On the Burpee DB Hang Snatch, keep the DB in your hand as you burpee, pop up and swing the DB through your hips like a KB swing and finish the snatch. Switch sides every 5 to 10 reps.

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