Warmup: 4 Rounds

1 minute of jumping jacks

2 forward rolls

3 HSPU's

4 knees to elbows

5 long jumps

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Buy-in: Deficit Ring Rows 4x10

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Strength: Bench 5x3 ~ max load

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WOD: OTMX15 mins

3 Shoulder Presses @ 60% of 1RM

10 Ab Mat Situps

Warmup: 12 minutes of

10 weighted situps

10 wall balls

10 kbs

10 cal row

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WOD: Teams of 2 or 3 (only 1 athlete in motion at a time)

2 Rounds for Time

2000 meter row

150 Double Unders

100 Med ball Cleans

50 Burpee box overs

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Endurance: meet at ECC @ 530 am

Run 1 mile + Bike 10 miles + Run 1 mile

Run Around the Lake ~ 24 Hour Team Run 2013!

Warmup: 4 Rounds of

150 meter row

10 box step ups

10 supermans

10 med ball cleans

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Strength: Front Squat 10x3 ~ maintain loads

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WOD: 5 Rounds for time:

5 Deadlifts 275/155#

10 Burpees

1 Dumpster Dash