Warmup: 4 Rounds of

8 dumbell lateral raises

8 dumbell side raises

20 dumbell presses

8 dips

20 jumping squats

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

Buy-in: 5 minute Double Under or Triple Under practice

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

Strength: OHS 6x3

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

WOD: Teams of 2 15 minute AMRAP

Athlete 1 rows 200 meters

Athlete 2 Max rep Over-Head Squat 75/45#

*Athletes must switch after the completion of the row

**Score = total number of OHS

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

Endurance: meet at YMCA Pool @ 600 am

Team Swim

Warmup: 3 Rounds ~ Not for Time

20 banded pull aparts

20 calories on rower

20 jumping lunges

20 ab mat situps

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

Strength: Bench 3x max reps @ 50% BW

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

WOD: 4 Rounds for Time

Run around the building

12 Thrusters 95/65#

12 Bar Facing Burpees

Warmup: 10 minutes of

1 Dumpster Dash

2 Forward rolls

3 HSPU's

6 KBS

10 Single Arm Over-head KB lung steps (Alternate after 5 Steps)

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

Strength: Front Squat 3x20 with 10 box jumps after each round

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

WOD: 3 Rounds for Time

30 Wall Balls 20/14#

30 DU's 

400 Meter Run

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

Endurance: Meet at ECC @ 6 am

3x Death by burpees + 10 meter sprint

*2 minutes rest after last person finishes