Warmup: Athlete’s Choice

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

Strength: Squat Cleans 1x5, 4x2, 6x1

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

WOD: 10 minute AMRAP

500 meter row

20 Sumo Deadlift High Pulls 75/55#

20 Thrusters 75/55#

Warmup: Athlete’s Choice

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

Strength: Shoulder Press: 1x6, 3x3, 3x2

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

WOD: OTM x 24 minutes

Odd Minutes: 12 Alternating DB Snatches 55/35#

Even Minutes: 12 Pullups

—————————————————————————-

Endurance: Meet at ECF @ 530 am

10, 15 or 20 minute run ~ out then back

Example: run 10 minutes out and run back ~ under 20 minutes :)

Warmup: Athlete’s Choice

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

Strength: Front Squat: 1x6, 3x3, 3x2

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

WOD: 3 Rounds for time:

20 KBS 70/55#,

30 pushups,

40 situps 

800 meter run