Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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

Strength: OTMX16 minutes

Odd - 6 Front Squats

Even - 12 Russian Twists with plate

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

WOD: 3 Rounds for Time

800 meter row

8 Floor Presses @ 3/4 BW

16 Deadlifts @ 3/4 BW

Carly looking YOKED under the watchful eye of Leslie!

Warmup: 4 rounds for time

10 meter bear crawl

20 jumping jacks

30 seconds L-sits

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

Strength: OTMx16 minutes

Odd: 6 Sumo Deadlifts

Even: 12 Burpees

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

WOD: Teams of 2 ~ 22 AMRAP

2K Row

100 Box Jumps

30 Clean & Jerks 75/55#

30 Clean & Jerks 95/65#

30 Clean & Jerks 115/75#

30 Clean & Jerks 135/85#

30 Clean & Jerks 155/95#

Max Rep Clean & Jerks 185/115#

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Endurance: Meet at YMCA @ 6 am

Team Swim

Woody putting in the work! Trying to get better ~ everyday…

Warmup: 10 minutes of

20 meter banded walks

20 banded deadlifts

20 banded standing flies

20 wipers

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

Strength: OTM x 16 minutes

Odd - 3 Snatches

Even - 6 HSPU’s

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

WOD: 10 minute AMRAP

100 Situps

100 Pushups

100 Air Squats