Saturday morning is ON! getBUILT with Master Mike! 9AM sharp

Buy in: Double knot your shoes.

WoD: For time

Run EPB Loop

50 Hand release burpees

50 Thrusters w/ 45# Barbell

50 Double unders

Run Crye leike Loop

40 Toes to bar

40 Calories on the rower

40 Overhead walking lunges 45#

Run Southern Star Loop

30 Wall balls

30 Pull ups

30 Hand release push ups

Post stoke factor and what hour you will attack WoD to comments!

Buy in: Run/row 400 meters, Down dog progression x3, couch stretch, captain morgan, band free style, 15 reps of ohs with band

Overhead Squat 5x5 progressive loading. I would suggest that you perform the first 3 sets from the floor, power snatch then squat.

WoD: 7 rounds for time of

3 power snatches 85/115

5 ohs 85/115

10 box jumps 20/24

The ohs weight is a guide. If you cannot complete 5 unbroken overhead squats at 85/115 lbs, choose a lessor weight. You also have the option to scale up, Poole. Oh and you looked dashing today.

Post time to comments.

Buy in: 10 minutes to mobilize. Consult mobility posters or trainer, should you need direction. 10 reps of turkish get ups, hollow rocks, push ups, ab mat sit ups, dumb bell external rotations, scap jacks

WoD: Copied from Crossfit Invictus

Every minute, on the minute, for 20 minutes: Odd Minutes – Bench Press x 3 reps (80-85% might be a good guideline) Even Minutes – Kettlebell Swings x 20 unbroken reps (as heavy as you can keep unbroken)

Buy in: 10 reps PVC shoulder complex, Turf work-high knees, low knees, side shuffle (down and back), burpee broad jump, Spider man lunges

Shoulder Press

2x5 50%

1x3 75%

1x3 80%

1x3 85%

WoD: For time

Run Southern Star Loop

Then complete 3 rounds of

5 Muscle ups - sub 1:1

10 Ball slams

15 Push Press 85/115 (from floor)

Run Southern Star Loop

Post your estimated time to complete to comments. Exerciser closest to their estimated time wins getBuilt sweatbands!