Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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Buy-in: Body Builder Friday

4x10 Dumbell Incline press 

4x10 Trap bar Shoulder Shrugs

4x10 Plate Raises

4x10 Standing Single Dumbell Tricept Ext

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WOD: 5 Rounds for Time

20 Push Press 75/55#

400 meter run

Warmup: 8!

Calorie Row

Burpee over rower

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Strength: Front Squat 6x3

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WOD: Teams of 2 or 3

3 Rounds for Time

100 DU's

80 Wall Balls 20/14#

60 Pullups

30 Lunges with Wall Ball

20 Partner Sit-ups with wall ball over box

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Endurance: Meet at YMCA Pool @ 6 am

Team Swim

Warmup: 12 minutes Athlete's Choice

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Strength: Bench 4x15 @ 60/70% of BW

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WOD: 20 Minute AMRAP

2 Rope Climbs

4 Deadlifts 315/185#

6 Ring Dips

12 Calorie Row