Warmup: 12 minutes of

10 dumbbell presses

10 dumbbell bent over flies

10 dumbbell over-head walking lunges

10 calorie row

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

Strength: Bench Press 1x10, 5!

with 2x ring dips after each set

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

WOD: 20-18-16-14-12-10-8-6-4-2 of

Pushups

Pullups

Warmup: 4 rounds

2 laps around the room

10 hand release pushups

20 strict situps (no arm swings)

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

Strength: Box Squats 6x3 Increasing load

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

WOD: Teams of 2 or 3

For time - Only 1 athlete in motion at one time

"Karen"

"Randy"

"Annie"

----------------------------------------

Endurance: meet at YMCA pool @ 6am

200 meter warmup

3x100, 6x50, 12x25 ~ 1:1 work to rest

500 continuous

Warmup:

75 DU's

15 Air Squats 

50 DU's

10 Air Squats 

25 DU's

5 Air Squats 

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

Buy-in: 4x12 Ring Pushups

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

Strength: Hang Squat Clean:

1x5, 1x3, 1x2, 3x1 ~ End with max load

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

WOD: 20 minute AMRAP ~ Teams of 2

2 Burpees

4 Situps

6 Jumping Lunges 

200 meter run

~Increase by 2 reps each round **ONLY 1 athlete in motion at a time ***Both Athletes Run

(Example: Round 2)

4 Burpees

6 Situps

8 Jumping Lunges

200 meter run