Warmup: 10!

Calorie Row

2x DU's

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Buy-in: 6x 30 second L-Sits (from pullup bar)

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Strength: 15 Minutes of Tire Flips (Not for time ~ should be working on explosion and form)

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WOD: 10!

Calorie Row

Deadlift 275/155#

Warmup: 

4 Rounds of

5 Pullups

10 Kettlebell Deadlifts

15 Air Squats

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Buy-in: 50 burpees for time

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WOD: Teams of 2 - 22 minute AMRAP

Partner A - Runs around the building

Partner B - Performs 12 Wall balls 20/14#, 9 Situps, 3 HSPU's

*Score = total number of wallball, situp and HSPU's rounds

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Endurance: meet at ECC @ 6am 

Modified main class Wod ~ See Coach Joe

Warmup: 10 minutes of

20 banded sumo monster walks

10 OLY bar good mornings

3 Ring skin the cats

2 Laps around the room

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Buy-in: 1 min max rep c2b pull-ups or regular pullups

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Strength: Front Squat 3-2-1-1-1 ~ Increasing load

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WOD: "Helen"

3 Rounds for time

400 meter run

21 KBS 55/35#

12 pullups