Warmup: 4 rounds for time

10 meter bear crawl

20 jumping jacks

30 seconds L-sits

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

Strength/Skill: Hang Snatch 5! ~ Increasing Loads

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

WOD: 3 Rounds for Time

500 meter row

6 Snatches 135/95#

18 Burpees

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

Endurance: Meet at YMCA Pool @ 6 am

Swim: 1000 meters for time 

Warmup: 5 Rounds ~ Not for Time

5 Ring Rows

6 Ring Pushups

15 Air Squats

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

Buy-in: 3x (10 GHD or Ab Mat Situps + 10 GHD Hip Extensions or Superman's)

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

Strength: OTM X 10 Minutes ~ 3 Back Squats (Athletes can increase loads)

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

WOD: "Grace"

30 Clean & Jerks for Time 135/95#

Do what scares you.

Warmup: 2 rounds:

 300 meter row

 10 box jumps

20 lunges

10 med ball cleans

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

Strength: Hang Clean 1x10, 2x6, 3x3, 3x1

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

WOD: 5 Rounds for time

20 Hand Release Pushups

400 meter run

15 Chest to bar Pullups

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

Endurance:  Meet at ECC @ 6 am

30 Minute AMRAP

7 Tire Flips

14 Tire jumps

1 Run Around the Building