Warmup: 4 Rounds of

150 meter row

10 box step ups

10 supermans

10 med ball cleans

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

"Randy"

75 Power Snatches for time 75/55#

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

OTMx30 minutes

Odd Minutes: Row 40 seconds max distance

Even Minutes: Run 40 seconds for max distance

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Endurance: meet at ECC @ 530 am

Group Bike Ride!

Warmup: 4 Rounds of

8 dumbell lateral raises

8 dumbell side raises

20 dumbell presses

8 dips

20 jumping squats

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

Buy-in: 10 Rope Climbs

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

WOD: For Time

50 KBS 55/35#

25 Bupees

800 meter run

40 KBS

20 Burpees

400meter Run

30 KBS

15 Burpees

200 meter Run

20 KBS

10 Burpees

Dumpster Dash

Warmup: 4 Rounds of

10 PVC Pass-throughts

20 Banded Pull Aparts

30 Mountain Climbers

40 Jump Ropes

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

Strength: Bench 5!

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

WOD: 21-15-9

Deadlift 225/135#

Knees to Elbows

Box Jumps

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Endurance: Meet at ECC @ 6 am

4, 5 or 6x 800 meter repeats with 1/2 rest