Warmup: 4 Rounds of

8 dumbell lateral raises

8 dumbell side raises

20 dumbell presses

8 dips

20 jumping squats

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

Strength: Bench 5! ~ Increasing Loads

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

WOD: For Time

24-21-18-15-12-9-6-3

Pushups

Ab Mat Situps

2x Double Unders

Warmup: 4 rounds for time

10 meter bear crawl

20 jumping jacks

30 seconds L-sits

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

Strength/Skill: Hang Snatch 5! ~ Increasing Loads

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

WOD: 3 Rounds for Time

500 meter row

6 Snatches 135/95#

18 Burpees

Congrats! Amanda Sam and Matt

Warmup: 5 Rounds ~ Not for Time

5 Pullups

10 Pushups

15 Air Squats

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

Buy-in: 3x (10 GHD or Ab Mat Situps + 10 GHD Hip Extensions or Superman's)

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

Strength: Deadlift 5! ~ Increasing Loads

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

WOD: "Grace"

30 Clean & Jerks for Time 135/95#

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

Endurance: Meet at ECC @ 6 am

3x Death by burpees + 10 meter sprints

*with 2 minutes rest after the last person fails