Warmup: 10 minutes of

12 reverse hypers

8 cal row

4 floor presses

2 OLY bar rollouts

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

Buy-in: 30 wall balls for time 30/20#

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

Strength: Sumo Deadlift 5! ~ Increasing load

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

WOD: Teams of 2 or 3 - 20 min AMRAP

30 Clean & Jerks 135/95#

50-40-30-20-10 of

DU's

Ab Mat situps

* Only 1 athlete in motion at a time

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Endurance: Swim @ YMCA at 6 am

warmup: 5x100 with 1 minute rest 

5x50, 5x 200, 5x50 - 1 minute rest between each rep/ 2 minute rest between each set

Keep up the awesome work, Judo

Wamup: 3 rounds of

30 jumping jacks

20 mountain climbers

10 OLY bar OH walking lunges

5 HSPU's

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

Strength: OTMx8 mins

5 - Front Squat @ BW ~ Taken from the floor

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

WOD: "Fight Gone Bad"

3 Rounds of Max Reps for 1 minute while at the following stations 

Wall balls 20/16#

Sumo Deadlift High Pull 75/55#

Box Jumps 20/16"

Shoulder to Over-Head 75/55#

Calories on Rower

1 minute rest

Warmup: 4 Rounds of

20 Banded Sumo Steps

15 OHS ~ with OLY Bar

10 KBS

6 Dips

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

Buy-in: 1 min max rep C2B

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

Strength: Jerks 3x3, 3x2, 3x1

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

WOD: OTMx20 minutes

ODD Minutes - 3 Shoulder to OH 135/95#

Even Minutes - 7 Toes to Bar

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Endurance: meet at ECC @ 6 am 

20! of

Burpees 

Situps 

DU's 

with 100 meter row between each set