Warmup: 4 Rounds ~ not for time

250 meter row

40 foot bear crawl

20 med ball slams

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

WOD: 10 Rounds for Time

3 - Squat Cleans 155/95

7 - Toes to Bar 

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

WOD II: Tabata Row

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Endurance: Meet at ECC @ 6 am

20x Run 30 seconds on - 30 seconds rest 

Warmup: 12 minutes Athlete's Choice

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

Strength: Snatch Grip Deadlift 6x3 ~ Moderate weight

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

WOD: "Annie"

50-40-30-20-10

Double Unders

Ab Mat Situps

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Rugby Conditioning: 15 minute AMRAP

150 meters row

10 Burpees

40 meter farmers carry

Warmup: 3 Rounds ~ Not for Time

12 back extensions

9 pushups

7 box jumps

5 pullups

1 dumpster dash

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

Strength: OTMX 8 mInutes

3 Push Presses

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

WOD: 15 Min AMRAP

3 Push Presses 95/65#

5 Pullups

7 Box Jumps 30/24"

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Endurance: Meet at ECC @ 6 am

30 Minute AMRAP

400 meter run

300 meter row

50 DU's