Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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

Strength: Bench 6x3

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

WOD: Teams of 3 ~ 30 minute CAP

3 Rounds for Time

50 Box jump, 24/20”
50 Jumping pull-ups
50 Kettlebell swings 35/25#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35#
50 Back extensions
50 Wall ball shots, 20/14#
50 Burpees
50 Double unders

I wish I could go to the “Premier Coaching Event of the Week all Week”

Warmup: 10 minutes of

8 Good Mornings

8 push ups

8 ring rows

8 ball slams

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

Strength: Sntach 6x3

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

WOD: For Time

24-20-16-12 of

DB Snatch 50/35#

Ab Mat Situps

Burpees

Box Jumps 24/20”

Warmup: 7! of

Calorie Row

Box Jumps

Wall Balls

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

Strength: Front Squat 6x3

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

WOD: OTM x 20 Minutes

Odd Minutes: 10 - 10 meter sprints

Even Minutes: 6 Burpee toes to bar

——————————————————

Endurance: Meet at ECC @ 6 am

1600 meter row then,

50-40-30-20-10

Burpees

Box Jumps

Calorie Bike

then,

1 mile run