Step out of your comfort zone

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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Super Set x 3 Rounds ~ Not For Time

A - Banded Back Squat x 6

B - OLY Bar Hip Thrusts x 8

C - OLY Bar Land Mines x 10

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WOD: Teams of 3 Athletes ~ 30 Minute CAP!

200 Calories on Bike then,

3 Rounds of

50 Shoulder to Over-head

100 Walking Lunges

200 Double Unders

Round 1 use: 135/95#

Round 2 use: 155/105#

Round 3 use: 185/115#

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Endurance: Meet at ECC @ 530 am

Team bike ride with Woody

Lisa showing great form

Warmup: 10 minutes of

10 back squats

10 pushups

10 situps

10 pullups

10 KBS

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Super Set x 4 Rounds ~ Not For Time

A - Sumo Deadlift x 6

B - Banded Donkey Kicks x 10 (on each leg)

C - Weighted Knee Ups x 6

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WOD: For Time

21-15-9 of

Alternating Single Arm KB Snatch 55/35#

Burpee Box Overs 24/20”

There’s no place like home… There’s no place like home!

Warmup: 7! Burpees + 20 Double Unders

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Super Set x 3 ~ Not For Time

A - Push Press x 4

B - Bent over Row x 6

C - Upright Rows x 8

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WOD: “DT”

5 Rounds for Time

12 Deadlift 155/105#

9 Hang Clean 155/105#

6 Push Jerk 155/105#

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Endurnace: Meet at ECC @ 6 am

6 (6x40 meter sprints //rest=work)

Tabata Row

Tabata Bike