Warmup: 4 Rounds of

300 meter row

4 Hand Stand Walks

3 Jogs around the room jumping over benches

2 forward rolls

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

Strength: Bench 6x3

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

WOD: 22 minute AMRAP

Max rep shoulder to overhead 95/65#

*each time the bar hits the floor - the athlete runs around the building

*Score = total number of reps in the allotted time

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Endurance: meet at ECC @ 6 am

15, 20 or 30 minute out and back run

Warm-up: 10 Minutes of

10 Reverse Hypers

10 Banded Pull Aparts

10 Banded Chest Flies

10 Frog Hops

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

Strength: Snatch Grip Deadlift 6x6 ~ Increasing Load

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

WOD: For Time

15-12-9-6-3 of

Power Clean 135/95#

Box up and Overs 24/20"

Warmup: 8!

Goblet Squats

Situps

Double Unders

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

Strength: Shoulder Press 6x3

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

OTMx20 Minutes of

Odd Minutes - 6 Push Press 135/95#

Even Minutes - 7 Knees to Elbows

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Endurance: Meet at ECC @ 6 am 

10x Parter A Row 300 meters/Partner B 10 Burpee over ball

(Cannot switch until both partners are done)