Warmup: 4 Rounds ~ not for time

250 meter row

40 foot bear crawl

20 med ball slams

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

WOD: Teams of 2

200 Thrusters 45/35#

100 Deadlift 225/155#

100 Pullups (strict)

100 HSPU’s (strict)

——————————————————————-

Endurance: Meet at YMCA @ 6 am

Team Swim

Warmup: 10 minutes of

1 Dumpster Dash

2 Forward rolls

3 HSPU's

6 KBS

10 Single Arm Over-head KB lung steps (Alternate after 5 Steps)

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

Strength: Power Jerks 7!

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

WOD: 50-40-30-20-10 of

Wall Balls 20/14#

Ab Mat Situps

Warmup: 3 Rounds ~ Not for Time

12 back extensions

9 pushups

7 box jumps

5 pullups

1 dumpster dash

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

Strength: Bench 7!

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

WOD: for time

1000 meter row then,

3 Rounds of

21 Deadlifts 135/95#

15 Box Jump and Overs 24/20#

9 Shoulder to Overhead 135/95#

———————————————————

Endurance: Meet at Elm City @ 6 am

24 down by 2’s of

Calorie Row

KBS

with run around the building after each set