Warmup: 12 minutes of

2 minutes squat therapy

1 minute snatch balance practice

1 minute jog around room

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

Buy-in: 30 HSPU's for time

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

WOD: "Alley Cat"

Teams of 2 ~ 15 Minute AMRAP

Row 1 calorie + 1 burpee over the rower

Row 2 calories + 2 burpees over the rower

Row 3 calories + 3 burpees over the rower

Continue until time is called

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

Strength: OHS 3x6

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Endurance: Meet at ECC @ 6 am

2x400 meter run, 2x800 meter run, 2x1mile run ~ rest = 1/2 work

Warmup: 5 Rounds of

20 jumping jacks

5 pullups

10 reverse hypers

15 Russian twists with medball

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

Buy-in: 40 box jumps for time 30/24"

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

WOD: 15 min AMRAP

10 Power Snatches 75/55#

20 Ab Mat situps

30 Double Unders

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

Strength: Deadlift 3x10

Warmup: 10 minutes of

6 seated presses

6 wall walks

6 goblet squats

6 pushups

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

Buy-in: 30 push press or jerk wall ball tosses for time

*must toss to against the wall

*cannot squat

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

WOD:

400 meter run then,

21-15-9

Calories on Rower

KBS 70/55#

Wall Balls 20/14#

then,

800 meter run

****************************************

Rugby Conditioning: OTMx20 

100 meter sprint

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

Strength: Back Squat 4x8

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Endurance: meet at YMCA Pool @ 6 am

Swim: 200 meter warmup

100, 200, 300, 400, 300, 200, 100 ~ 1 minute rest after each set