Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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

Strength: 15 minutes working on Power Clean practice

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

WOD: Team Thursday:

Teams of 2 or 3:

2000 meter row,

10 clean & Jerk 135/95#,

1500 meter row,

20 Clean & Jerks,

1000 meter row,

30 Clean & Jerks,

500 meter row,

40 Clean & jerks

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Endurance: Meet at ECF @ 530 am

20! of

Calories on Assault Bike

Ab Mat Situps

Warmup: 10 minutes of:

9 jumping jacks,

9 curl-ups,

9 pushups,

9 ring rows,

9 goblet postion lunges

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

Strength: Front Squat 6x4

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

WOD: 10 Minute AMRAP:

1 wall ball + 1 Ab Mat Situp

**Add 1 rep per movement until time is called

Warmup: 3 Rounds ~ Not for Time:

Single Arm DB Press x 10 (5 each side),

DB Round the world x 10 (5 each direction),

10 Calorie Ski Erg

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

Strength: Deadlift 6x4

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

WOD: 5 Rounds for time:

400 meter run,

18 KBS,

12 pullups

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Endurance: Meet at ECF @ 530 am

Strongman Mile