Warmup: 12 minutes of

300 meter row

10 reverse hypers

20 banded monster walks

30 Mountain Climbers

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

Buy-in: 8 minutes of Turkish Get-ups

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

Strength: OLY Bar OH Walking Lunges3x10 ~ max weight

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

WOD: Team Nicole - 30minute AMRAP

400 meter run

Max Rep Pullups

*Partner A runs a 400 meter while Partner B performs max rep pullups - when the athletes hands come off the bar then he/or she must do 10 burpees and wait for Partner A to come back before switching

*Score = Pullups

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Endurance: meet at ECC @ 6 am

2x800, 2x 1 mile, 2x800 ~ Rest = 1/2 Work

530 pm takes on "Karen"

Warmup: 4 Rounds of

7 pushups

12 medball Russian twists

12 calorie row

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

Buy-in: 20 HSPU's ~ Not for Time

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

Strength: Bench 4x8

* with 15 banded pull aparts after each set

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

WOD: 15 min AMRAP

Tire Flips

*Can be done as a team or Solo

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

Sellout: Death by Power Clean 185/115#

Warmup: 12 minutes of

1 Turkish Get-up

1 Dumpster Dash

1 Forward Roll

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

Buy-in: 1 minute max rep Snatches 95/55#

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

Strength: Push Press 4x3

*with a 2 second hold at the top

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

WOD: 5 Rounds for Time

20 KBS 55/35#

20 Burpees

20 Pullups

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

Sellout: Thrusters 10x2 ~ Ascending Loads

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Endurance: Meet at ECC @ 6 am

5 Rounds for time:

300 meter Row

12 box jump and overs

2 med ball suicides