530 am and 630 am Classes are cancelled ~ All other classes are scheduled regularly 

Warmup: 8 Min AMRAP

3 Laps around the room

5 Strict Pullups

10 Oly bar presses

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Strength: Sumo Deadlift 5!

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WOD: 'Unbroken Motion" 

5 rounds of - All Movements must be done Unbroken

Minute 1 - 6 C2B Pullups

Minute 2 - 6 Squat Cleens 135/95#

Minute 3 - 20 DU's

Minute 4 - 3 Snatches 135/95#

then repeat!

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Endurance: Meet at YMCA Pool @ 6 am

Team Swim

Warmup: 

75 DU's or SU's

15 Burpee Box Overs

50 DU's/ SU's

10 Burpee Box Overs

25 DU's / SU's

5 Burpee Box Overs

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Strength: 15 minutes to find a heavy Thruster Single

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WOD: "Jackie"

1000 meter row

50 Thrusters 45/33#

30 Pullups 

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Sellout: 20-15-10-5 Front Squats ~ Each set must be done unbroken with athlete picks own weight with 20 GHD situps after each set (not for time)

Warmup: 3 Rounds ~ Not for Time

10 Ring Pushups 

10 Strict Situps

10 Ball Slams

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Strength: Back Squat 6x3

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WOD: Teams of 2

1 Mile Run (together)

80 KBS 70/55#

80 Pullups

80 Burpees

1 Mile Run (together)

**Both athletes can be in motion at one time but must be synchronized!

** Workout cannot be Murphed - you must complete one movement entirely before moving on

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Endurance: Meet at ECC @ 6 am

3x1 mile repeats with 1/2 rest