Warmup: 4 Rounds of

1 Run around the building

2 Forward Rolls

3 HSPU's

4 Pullups

5 GHD Situps

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

WOD: 7 Rounds for Time

2 Rope Climbs

4 Deadlifts 315/185#

6 Ring Dips

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

Strength: Front Squat 3x10

*with 10 Seated Medball Leg Extensions after each set

Warnup: 8 mins of

8 calories row

8 push ups

8 GHD Situps

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

Buy-in: 5x 10 Up Right Rows + 10 Seated Shoulder Press (to be done as a super set ~ rest as needed)

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

Strength: 10 minutes to establish a heavy power clean

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

WOD: Death by Clean & Jerk 115/65#

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Endurance: Meet at Elm City CrossFit @ 6am

Prowler Mile 

Warmup: 12 mins of

50' Banded Monster Walk

8 Seated dumbell Presses

8 Bent over rows

8 GHD Situps

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

Buy-in: Weighted Ring Rows 4x10

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

WOD: OTM x 20 Minutes

Odd - Max Rep Power Cleans in 20 seconds 95/65#

Even - Max Rep Double Unders in 20 Seconds

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

Strength: (not a misprint ~ Strength file fatigued)

Deadlift 3x10 @ BW

*Must be touch and go!