Warmup: Athlete’s Choice

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Strength: Superset x 5 Rounds

Incline DB Press x 12

Seated Plate Raises x 12

Ring Rows x 12

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WOD: OTM x 20 Minutes:

Odd minutes: 6 burpee pullups,

Even minutes: 6-10 dips

Warmup: Athlete’s Choice

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Strength: Push Press 6x6

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WOD: OTM x 24 mins:

minute 1: 2-KB s2oh x 10,

Minute 2: 2KB OH walks x 30M,

Minute 3: KB Russian twists x 12

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Endurance: Meet at ECF @ 530 am

50-40-30-20-10

Calorie Row

Ab Mat Situps

Run Around the Building after each set

Warmup: Coaches Choice

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Strength: Deadlift 6x6

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WOD: 5 Rounds for Time:

5 Deadlifts 275/185#,

10 Knees to Elbows