Warmup: 4 Rounds ~ not for time

250 meter row

60 ft Hand Stand Walk or Bear Crawl

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

Strength: Seated Dumbell Press 6x6

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

WOD: For Time

1000 meter row then,

3 x 3 minute AMRAP ~ with 1 minute rest between each round

9 Shoulder to Overhead 95/65#

9 Box Jumps & Over 24/20"

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Endurance: Meet at YMCA Pool @ 6 am

Team Swim ~ 150 meter focus

Warmup: 3 Rounds ~ Not For Time

50 Double Unders or Single Unders

20 Over-head Walking lunges with OLY bar

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

Strength: 15 minutes to establish a heavy Squat Clean ~ Single 

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

WOD: "Elizabeth"

21-15-9

Squat Cleans 135/95#

Ring Dips 

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

Rugby Conditioning

OTMx21 minutes 

First Minute - max distance yoke carry

Second Minute - max Calories row

Third Minute - Max distance keg carry

Warmup: 3 Rounds ~ Not for Time

12 Back Extensions

9 Pushups

7 Box Jumps

5 Pull-ups

100 meter row 

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

Strength: Power Jerks 5x5 Moderate weight with 6 weighted knee ups after each set

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

WOD: 20! of

Wall Balls 20/16#

2x Mountain Climbers

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Endurance: Meet at ECC @ 6 am

10x Treadwell & Leeder Hill