Warmup: 12 minutes of
4 Heaving Snatch Balance
6 Weighted Good Mornings
8 Box Jumps
10 Kettlebell Swings
++++++++++++++++++++++++
Buy-in: 30 Thrusters for time 95/65#
++++++++++++++++++++++++
WOD: 3 Rounds for Time
500 meter row
15 Snatches 95/65#
12 Bar facing Burpees
+++++++++++++++++++++++++
Strength: OTMx10 minutes
3 Back Squats
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Endurance: meet at ECC @ 530
Group Bike ride with Woody
Warmup: 4 Rounds of
30 second plank holds
20 Double Unders
10 Overhead OLY bar lunges
+++++++++++++++++++++
WOD: 10 Rounds for Time
400 meter run
5 pullups
10 pushups
15 wallballs 20/14
*30minute cap
Warmup: 4 Rounds of
20 meter bear crawl
15 Goblet Squats
10 Knees to Elbows
++++++++++++++++++++
Buy-in: 3x8 Kettlebell Push Presses
++++++++++++++++++++
WOD: For time ~ teams of 2 or 3
100 Deadlifts 135/95#
100 back Squats 135/95#
100 Floor Presses 135/95#
100 Cleans 135/95#
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Endurance: meet at ECC @ 6 am
OTMx22 minutes of:
100 meter sprints