Warmup: 3 Rounds of

10 second HS Hold

20 Skiers

30 Over-head Walking Lung Steps

40 Single Under Jump Ropes

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

Strength: Weighted pullups 6x3

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

WOD: 5 Rounds for Time

15 DB Push Press 55/35’s

21 DB Front Squats 55/35’s

400 meter run

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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

WOD: Solo Option 1:

20 Minute AMRAP:

800 meter run

30 Alternating DB Snatches 65/45#

60 DU’s

3 Rope Climbs

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

WOD: Teams of 3 Option 2:

30 Minute AMRAP

90 Calories on Assault Bike

60 Alternating DB Snatches 65/45#

300 DU’s

15 Rope Climbs

—————————————————

Endurance: Meet at ECC @ 6 am

6x500 meter row AS FAST AS POSSIBLE (rest = work)

Warmup: 10 minutes of

1 dumpster dash

2 forward rolls

3 box step ups 

4 kbs

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

Strength: Bench 3x max rep @ 1/2 BW

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

WOD: OTM x 12 mins

Odd minutes: 4 shoulder to overhead 155/105# + 8 Box Jumps 24/20”

Even Minutes: 4 Power Cleans 155/105# + 8 Toes to Bar