Warmup: 4 Rounds of

10 goblet squats

10 kettlebell deadlifts

10 Single arm over-head walking lunges

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WOD: Fight Gone Bad ~ Partner Style

Teams of 2 or 3 ~ only 1 athlete in motion at a time

6 Rounds of:

1 minute max rep wall balls 20/14#

1 minute max rep SDLHP 75/55#

1 minute max rep box jumps 20/16#

1 minute max rep Shoulder to Overhead 75/55#

1 minute max calories on rower 

1 minute rest 

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Endurance: meet at ECC @ 6 am

50-40-30-20-10 of

Calories on AirDyne

Ab Mat Situps

400 meter run

Warmup: 4 Rounds of

30 second static pullup holds

30 seconds box step up and overs

30 seconds jumping jacks

30 seconds wall ball front squats

30 seconds wall ball push presses

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Buy-in: 3x max rep dips

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Strength: Deadlift 6x3

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WOD: 4x3 min AMRAP's ~ with 1 minute break between rounds

5 Push Press 155/95#

10 Deadlift 155/95#

15 Lateral Jumps over the bar 

Warmup: 12 minutes of

1 dumpster dash

6 knees to elbows

8 pushups

10 ring rows

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Buy-in: Dumbell Squat Cleans 3x10

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Strength: Shoulder Press 6x3 ~ Increase Loads

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WOD: 2 x with 2 minute break between each set (no rest between movements)

3 minutes max rep burpees

2 minutes max rep situps

1 minute max rep double unders

rest 2 minutes

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Endurance: meet at ECC @ 6 am

Run: 4x200, 4x400, 4x800 with 2 minutes rest between all work sets