Warmup: 4 Rounds of

40 meter farmers carry

30 situps

20 goblet lunges

10 pullups

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

Buy-in: 10 minutes of Turkish get-up practice

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

WOD: Team Fight Gone Badish - Teams of 2 or 3

3 Rounds of Max Reps

2 minutes max reps at each station ~ only 1 athlete in motion at a time

2 minutes max rep wall ball 20/14#

2 minutes max rep SDLHP 75/55#

2 minutes max rep box jump 20"

2 minutes max rep push press 75/55#

2minutes max calories on rower

1 minute rest

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Endurance: meet at ECC @ 6 am

2 Rounds for time:

1 mile run

100 air squats

800 meter run

50 air squats

Warmup: 30-20-10 of

Med Ball Cleans

Double Unders

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

Strength: Push Press 6x3 <Moderate Weight>

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

WOD: OTMx20 Minutes of

Odd Minutes: 4 Power Snatches 135/95#

Even Minutes: 7 Toes to Bar

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

Sellout: 21-15-9 of

Calories on Rower

Burpees over the Rower

Warmup: 4 Rounds of

200 meter row

12 reverse hypers

12 supermans

12 OH lunges

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

Buy-in: 90 seconds max rep burpees

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

Strength: Front Squat 1x6, 3x3, 3x2

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

WOD: 3 Rounds for Time

20 KBS 70/55#

30 Pushups

40 Situps

800 meter run

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

Sellout: OTMx8Minutes ~ 3 Power Snatches <Moderate Weight>

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Endurance: Meet at ECC @ 6 am ~ Coach Joe

20 Min AMRAP: 400 meter run, 7 burpee box overs