Warmup: 8!

Calorie Row

Burpee over rower

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Buy-in: Weighted Good mornings with oly bar - 4x10

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Strength: OTM x 12 minutes 

3 Snatch Grip Deadlifts 

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WOD: 27-21-15-9 of 

Deadlift 225/135#

Box Jumps 24/20"

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Endurance: Meet at YMCA Pool @ 6 am

Team Swim!

Warmup: 10 minutes of

2 minutes squat therapy

15 meter bear crawl

15 weighted situps

15 supermans

15 jumping jacks

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Strength: Bench Press 5!

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WOD: "Fight Gone Bad"

3 Rounds of

1 min Max Rep Wall balls 20/14#

1 min Max Rep Sumo Deadlift High Pulls 75/55#

1 min Max Rep Box Jumps 20/16"

1 min Max Rep Shouder to Overhead 75/55#

1 min Max Rep Calorie Row

1 min Rest

Warmup: 15 minute ~ Athlete's Choice

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Buy-In: 5x8 Reverse Hypers

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Strength: OTM x 15 Minutes

3 - Front Squats (taken from the floor)

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WOD: 3 Rounds for Time

10 Clean & Jerks 155/105#

50 Double Unders 

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Endurance: meet at ECC @ 6 am

3, 4 or 5 x hill repeats (come see where we are going)