Warmup: Athlete’s Choice

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

WOD: Teams of 2 or 3 Athltes

40 min AMRAP:

50 Burpees,

400 meter Run,

50 KBS 55/35#,

500 meter row,

50 pullups,

500 meter ski erg,

50 pushups,

1 mile Assault Bike

————————————————

Endurance: Meet at ECF @ 530 am

Same as Main Class

Warmup: Athletes Choice

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

Strength: Front Squat: 3x10 one and a halfs

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

WOD: 12 min AMRAP:

3 Chest to bar Pullups,

6 Sumo KB Deadlifts,

9 Cal Row

Warmup: Athletes Choice

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

Strength/Skill: Snatch: 3x3, 3x2, 3x1

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

WOD: 3 min Max rep Sntach 135/95#

rest 3 mins

3 min max rep burpees

rest 3 mins

3 min max deadlift 135/95#

———————————————————

Endurance: Meet at ECF @ 530 am

24! By 2's of

Pushups,

Situps

with run around the building after each set