Warm up: 2 min row then

2 rounds of

10 squat therapy w/ PVC

10 burpees

1 rope climb

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

Strength: Push Press 6x3 ~ Increasing Loads

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

WOD: Team Cindy ~ Teams of 2 Athletes

24 Minute AMRAP

Partner A Runs 400 meter run

Partner B Performs "Cindy"

5 Pull-ups

10 Pushups

15 Air Squats

*Once Partner A comes back - Partner B Switches ==> Athletes much swap

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

Endurance: Meet at YMCA Pool @ 6 am

Team Swim

Warmup: 3 rounds of

12 weighted step-ups 

3 forward rolls

1 dumpster dash

12 dumbell shoulder presses

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

Buy-in: 4x8 Reverse Hypers

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

Strength: Deadlifts 3x10 @ BW

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

WOD: OTMx20 Minutes

Odd Minutes: 6 Power Cleans @ 50% of BW

Even Minutes: 20 DU's 

Warmup: 4 Rounds ~ Not For Time

10 Ring Rows

15 Air Squats

20 Alternating Single Leg KB deadlifts

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

Strength: Weighted Good Mornings (with OLY BAR) 4x8

with 6 weighted knees to elbows or knee ups after each set

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

WOD: For Time

1 Run Around the Building

40 KBS 55/35#

2 x Run Around the Building

30 KBS 

3x Run Around the Building

20 KBS

4x Run Around the Building

10 KBS 

5x Run Around the Building

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

Endurance: Meet at ECC @ 6 am

YOKE MILE!