Yeah, you can come up with your own caption for this one...

Warmup: Coaches Choice

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

WOD: 20-18-16-14-12-10-8-6-4-2 of:

Single Arm KB shoulder to Over-head 55/35#

Ab Mat Situps

Nicole makes kipping knee-ups look easy on Tuesday!

Warmup: Coaches Choice

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

OTM x 12 minutes

3 Shoulder Presses

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

4 x 3 minute AMRAPs 

3 Squat Cleans 155/95#

6 Front Rack Lunges

20 DU's

Rest 2 minutes

----------------------------------

Endurance: meet at YMCA Pool @ 6 am

Group Swim

Good luck in the wild west, Sarah!  You will always have a home at ECC.  We will miss you!

Warmup: Athletes Choice

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

Bench: 10-8-6-4-2

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

WOD: For Time

800 meter run

20 clean and Jerks 135/95#

10 box jumps 24/20"

15 pullups

400 meter run

20 Wall balls 

10 clean and Jerks 

10 box jumps 

30 Pullups