Warmup: 4 Rounds of

10 meters bear crawl

20 meters monster walk

30 meters farmers carry

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

Buy-in: 4x12 Ring Pushups

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

Strength: Strict Press 12x1

*with 10 banded pull a-parts after each set

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

WOD: "Nicole"

20 minute AMRAP

400 meter run

Max Rep Pullups

*Score = total number of pullups completed

*Each time you come off of the pullup bar - you must run another 400 meters

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Endurance: Meet at ECC @ 530 am

Group Bike Ride

Hand Stand Practice

Warmup: 10  minutes of

40 Rope slams

30 seconds L-Sit Holds

20 mountain climbers

10 OLY bar walking lunges

5 KBS

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

Strength: Back Squat 8x3

*with 8 OLY bar Over-Head walking lunges after each set ~ athlete picks the weight

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

WOD: OTMx 20 minutes of

100 meter sprint

Warmup: 4 Rounds of

150 meter row

10 box step ups

10 supermans

10 med ball cleans

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

Buy-in: 4x6 Windmills

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

1xmax rep dead hang pullups

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

Strength: 6x6 Close Grip behind the neck push press

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

WOD: 6 Rounds for Time

6 Floor Presses @ 75% BW

9 Burpees

12 Ab mat Situps

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Endurance: Meet at ECC @ 6 am

30 min AMRAP

Run to Bridge

Medball Suisides

20 Double Unders