Warmup: Athletes Choice

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Strength: Front Squat: 3x10 one and a halfs

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WOD: 12 min AMRAP:

3 Chest to bar Pullups,

6 Sumo KB Deadlifts,

9 Cal Row

Warmup: Athletes Choice

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

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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#

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Endurance: Meet at ECF @ 530 am

24! By 2's of

Pushups,

Situps

with run around the building after each set

Warmup: Athlete’s Choice

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

Strength: Thruster: 1x15, 1x10, 1x8, 3x1

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WOD: For Time:

Row 500 meters, then

3 rounds of:

10 Shoulder to OH 135/95#,

20 box jumps 24/20",

30 OH walking lunge steps 45/25#,

then

800 meter run