Warmup: 10  minutes of

200 meter row

10 ring rows

10 banded triceps pull downs

10 dumbbell concentration curls

10 lateral dumbbell raises 

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Strength: Bench 6x5 

*with 8 ring dips after each set

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WOD: 10 Rounds for Time

1 Rope Climb

2 Shoulder to OH 185/115#

3 Burpee Long Jumps

1 Dumbster Dash

Warmup: 8!

Calorie Row

Burpee over rower

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Buy-in: 150 Double Unders for time

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Strength: OTM x 12 Minutes

3-5 HSPU's

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WOD: 12! of

Power Clean 135/95#

Toes to bar

*with 20 DU's after each round

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Endurance: Meet at ECC @ 6 am

Run 10 x 1 minute on --> 90 seconds off

Warmup: 10 minutes ~ athletes choice

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Strength: OTM x 12 Minutes

3 Deadlifts @ 1.5 x BW 

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WOD: OTM x 20 minutes

Odd Minutes: 2 Snatches 135-165#/85-115#

Even Minutes: 12-18 Jumping Lunges 

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Rugby Conditioning: OTMx 20 minutes

Odd Minutes: Row 40 seconds ~ 20 seconds rest

Even Minutes: Run 40 seconds ~ 20 seconds rest