Warmup: 9 mins of

7 dumbell thrusters

3 toes to bar

2 laps around room

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

Strength: OTMx 10 minutes

3 Bench Presses ~ add 10# each round

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

WOD: Team Cindy ~ teams of 2 or 3

20 minute AMRAP

5 Pullups

10 Pushups

15 Air Squats

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Endurance: meet at ECC @ 6 am

8, 10 or 12 x around the building (Rest=Work)

Warmup: 12 minutes of

20 jumping jacks

15 goblet squats

10 back extensions

5 Oly bar shoulder presses

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

Strength: 15 minutes to find a heavy OHS

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

WOD: "Nancy"

5 Rounds for Time

400 meter run

15 OHS 95/65#

Warmup: 3 Rounds of

2 Forward Rolls

4 Wall Walks

6 Plank to Prayers

8 Leg Swings

10 Box Jumps

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

Buy-in: 1 min max rep pullups ~ any style

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

Strength/Skill: 15 minutes to establish a working Clean & Jerk weight 

*All should be done as singles

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

WOD: 21-15-9

Calories on Rower

Power Cleans 135/95#

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Endurance: Meet at YMCA Pool @ 6 am

warmup: 400 meters

4x50

5x100

6x200