Warmup: 15 minutes ~ Athletes Choice

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

Buy-in/Open Prep: 100 burpees for time

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

Strength/Skill: OTMx 10 minutes of

3 Squat Cleans ~ athlete picks weight

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

WOD: 5 min AMRAP

1 HSPU + 1 Pullup

2 HSPU + 2 Pullups

..... add 1 rep until time is called

rest 5 minutes

5 Min AMRAP

1 Deadlift + 1 box over

2 Deadlift + 2 box overs 

...... add 1 rep until time is called 

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

Endurance: Meet at ECC @ 6 pm

2, 3 or 4 x 1 mile repeats (rest = 1/2 work)

Warmup: 10 minutes ~ Athletes Choice 

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

Buy-in/Open Prep: 2 minutes max rep box jumps

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

Strength: OTMx10 minutes

3 Deadlifts ~ athlete picks weight (should be moderate to heavy)

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

WOD: For Time

21 Cal Row

6 Snatches 135/95#

15 Cal Row

9 Snatches 135/95#

9 Cal Row 

12 Snatches 135/95#

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

Sellout/Rugby Conditioning:

30-20-10 

burpee box overs

situps 

Warmup: 12 minutes of

20 banded pull aparts

1 dumpster dash

2 forward rolls

20 banded monster walks

2 minutes squat therapy 

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

Buy-in/Open Practice: 30 Toes to Bar for time

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

Strength: OTMX10 minutes of

3 Push Presses ~ taken from the floor (athlete picks weight + may change)

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

WOD: 5 Rounds for Time

3 Shoulder to Over-Head 165/115#

6 Chest to bar Pullups

12 Bar over Burpees 

400 meter run

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

Endurance: meet at ECC @ 6 am

10, 16 or 24 x 100 meter sprints - OTM