Warmup: Athlete’s Choice

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Strength/Skill: Hollow Rocks 3x20

Max Weight Pullup: 6x1

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WOD: Teams of 2 - ONLY 1 athlete in motion at a time:

60-50-40-30-20-10 of

Calorie row,

Burpees

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Endurance: Meet at ECF @ 530 am

50-40-30-20-10 of

Calorie row,

burpees

Strength/Skill: Hang Power Clean 3x10

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WOD: 10!

KBS 70/55's,

2xDU's

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Sellout: 3 minute max rep bag over shoulder

Strength: Back Squat 3x10

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WOD: 21-15-9 of

Deadlifts 225/95#,

Box Jump and overs 24/20"

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Endurance: Meet at ECF @ 530 am

For Time

2K Row

120 Cals on Assault Bike

1 Mile Run