Warmup: 10 minutes ~ Athlete's Choice

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

Buy-in/Open Prep: 3 minutes max rep HSPU's

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Strength: OTM x 10 minutes 

2 - Clean & Jerks ~ Athlete Pick Weight

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WOD: Team of 2 Athletes: 20 minute AMRAP of

"Karen" - 150 Wall balls 20/16#

"Grace" 30 Clean & Jerks 135/95#

"Cindy" 5 Pullups, 10 Pushups, 15 Air Squats with the time remaining

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Endurance: meet at ECC @ 6 am

Run - 30 minute AMRAP

2 minutes on

1 minute off

**Max distance 

Warmup: 10 minutes of

1 Dumpster Dash

2 Forward rolls

3 HSPU's

6 KBS

10 Single Arm Over-head KB lung steps (Alternate after 5 Steps)

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

Buy-In: 3 minute max rep wall balls 

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

Strength/Skill: OTM x 10 minutes of

2 Snatches ~ athlete picks weight

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

WOD: For Time

500 meter row

30 Alternating Dumbell Snatches 55/35#

3 Rounds of "DT" - which is... 

12 Deadlift 155/105#

9 Hang Cleans 155/105#

6 Jerks 155/105#

30 Alternating Dumbell Snatches 55/35#

500 meter row

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Rugby/Conditioning: 20 Down by 2 of:

KBS 55/35#

Box Jumps 24/20"

Warmup: 10 minutes of

20 meter banded walks

20 banded deadlifts

20 banded standing flies

20 wipers

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

Buy-in: 4 minutes of Cindy ~ max effort

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

Strength: OTM x 10 Minutes 

3 - Front Squats ~ taken from the floor

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

WOD: OTM x 20 minutes

Odd: 3 Deadlifts 315/185#

Even: 12 lateral jumps over bar

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Endurance: meet at ECC @ 6 am

6, 7 or 8 x 400 meter sprints (Rest = Work)