Warmup: 10 minutes of

10 meter bear crawl

20 banded pull aparts

10 KB Russian twists

20 Calorie Ski Erg

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

Body Building Bliss

Super Set x 5 Rounds

Bench Press x 5

KB Pull overs x 8

Super Set x 4 Rounds

Seated DB Press x 8

Bent over Flies x 12

Super Set x 3 Rounds

Seated Bicep Curls x 12

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

Sellout: 100 weighted knee up with medball ~ break it up however you want

Warmup: 4 Rounds of:

1 dumpster dash,

2 wall walks,

30 seconds side plank (per side),

6 seated box jumps

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

Strength: Shoulder Press 5x3

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

WOD: For Time -

800 meter run

50 Burpees

20 Power Jerks 155/105#

————————————————————

Endurance: Meet at ECF @ 530 am

5 Rounds of:

2 mile Assault Bike,

20 Burpees

Warmup: 3 rounds of:

12 calorie legless row,

8 ring pushups,

30 second hollow hold,

8 ring rows,

30 seconds legless Assault bike

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

Strength/Skill: Hang Squat Clean 5x3

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

WOD: "Jackie"

For Time:

1000 meter row,

50 Thrusters (OLY Schedule) 45/35#,

30 Pullups