Warmup: 4 round of

7 shoulder presses

7 stiff legged dead lifts

7 box jumps

7 wall to wall jogs

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

Strength: Deadlift 6x3

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

WOD: Teams of 2~ Double DT

10 Rounds of

12 Deadlift 155/105#

9 Hang Clean 155/105#

6 Shoulder to Over-head 155/105#

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

Endurance: Meet at ECC @ 6 am

Team Brick

5 Rounds of

2 mile bike ride

400 meter run

Warmup: 3 rounds of

12 weighted step-ups 

3 forward rolls

1 dumpster dash

12 dumbell shoulder presses

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

Buy-in: 1 minute max rep lateral plate jumps

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

Strength: Shoulder Press 4x10

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

WOD: 3 Rounds for Time

400 meter run

21 Shoulder to Over-head 95/65#

12 Chest to Bar Pullups

Warmup: 3 Rounds of

10 10 meter jogs

10  Single leg deadlifts

10 pushups

10 toes to wall

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

Buy-in: HSPU's 10x2 ~ Strict

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

Strength: Front Squat: 8x3

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

WOD: For Time 

800 meter run

5 HSPU's

40 KBS 70/55#

400 meter run

10 HSPU's

30 KBS 

200 meter run

15 HSPU's

20 KBS

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

Endurance: meet at ECC @ 6 am

10, 15, or 20 minute out and back ~ no rest (negative Split)