Warm-up: 15 Minutes Athlete’s Choice

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WOD: Teams of 2 Athletes

“Alley Cat”

22 MInute AMRAP

1 Calorie Row + 1 Burpee over the Rower

2 Calorie Row + 2 Burpees over the rower

3 Calorie Row + 3 Burpees over the rower

continue adding 1 rep per round until time is called

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Endurance: Meet at ECC @ 6 am

24-21-18-15-12-9-6-3 of

KBS 55/35#

Pushups

Ab Mat situps

*With 400 meter run after each round

Warmup: 10 minutes of

20 meter bear crawl

30 meter lung steps

40 single under jump ropes

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

Buy-in: 60 Box Jumps for time 30/24” ~ 4 Minute CAP

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

WOD: 20 Minute AMRAP

10 Power Sntaches 75/55#

20 Ab Mat Situps

30 DU’s

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

Deadlift: 4x8

Warmup: 3 Rounds of

10 KBS

10 Pushups

10 Ring Rows

10 Wallballs

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

WOD: 21-15-9 of

KBS 70/55#

Wall Balls 20/14#

*with 400 meter run after each round

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

Strength: Back Squat 4x8

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Endurance: Meet at ECC @ 6 am

5 Rounds for Time

500 Meter Row

20 Burpees

30 DU’s