Warmup: Athletes Choice

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

Strength: Weighted Ring Rows 5x10

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

WOD: 10! of

Burpees

Pullups

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Endurance: Meet at ECF @ 530 am

Teams of 2 athletes - 30 Minute AMRAP

Parter 1 2x around the building,

partner 2 1 mile assault bike

~ switch when both partners are done

Warmup: Athlete’s Choice

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

Strength: Back Squat 6x3

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

WOD: 12 minute AMRAP

8 Wallballs,

8 Pushups,

8 lateral medball step oves,

8 ball slams

Warmup: Athlete’s Choice

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

Strength/Skill: Snatch 8x2

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

WOD: 3 Rounds for time:

500 meter ski erg,

30 alternating DB Snatches 50/35#

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Endurance: Meet at ECF @ 530 am

4 Rounds for Time:

500 meter ski erg,

30 Double Unders,

500 meter row,

20 GHD Situps,

400 meter run,

10 Pullups