Warmup: 12 minutes of

1 dumpster dash

6 knees to elbows

8 pushups

10 ring rows

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

Body Building Buy-in/Strength: 4 Rounds ~ Not for Time

10 Weighted back extensions

10 Seated Dumbell Side Raises

10 Seated Single KB Tricep Extensions

10 Seated Single KB High Pull

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

WOD: 4x 2 min AMRAP's with 1 minute rest between each round

2 Thrusters 115/75# + 2 Box Jumps 24/20"

 4 Thrusters 115/75# + 4 Box Jumps

6 Thrusters 115/75# + 6 Box Jumps

8 Thrusters 115/75# + 8 Box Jumps

*continue until time is called ~ pick up where you leave off each round

Warmup: 12 minutes of

300 meter row

10 reverse hypers

20 banded monster walks

30 Mountain Climbers

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

Buy-in: 8 minutes of Turkish Get-ups

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

Strength: OLY Bar OH Walking Lunges3x10 ~ max weight

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

WOD: Team Nicole - 30minute AMRAP

400 meter run

Max Rep Pullups

*Partner A runs a 400 meter while Partner B performs max rep pullups - when the athletes hands come off the bar then he/or she must do 10 burpees and wait for Partner A to come back before switching

*Score = Pullups

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Endurance: meet at ECC @ 6 am

Happy Birthday Savannah! You are beautiful and Savage AF

"Savannah Savage" in honor of my beautiful little girl's birthday! 

1 mile farmers carry wearing a weighted vest - each time athlete breaks - 5 burpees before each re-start

Warmup: 4 Rounds of

7 pushups

12 medball Russian twists

12 calorie row

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

Buy-in: 20 HSPU's ~ Not for Time

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

Strength: Bench 4x8

* with 8 plate raises after each set

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

WOD:

Death by Power Clean 155/105#

5 minutes after the last athlete is done then,

Death by 10  meters