Warmup: 10 minutes of

1 dumpster dash

2 forward rolls

3 box step ups 

4 kbs

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

Bench 4x6

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

WOD: For Time

Row 500 meters then,

15! of

Wall Balls 20/14#

Situps with wallball to wall, then

500 meter row

Stronger. Every. Day. Keep pushing that comfort zone, Lisa!

Warmup: 4 Rounds of

12! of

Calorie Row

Situps

Walking Lung steps

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

Deadlift 6x4

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

WOD: 22 minute AMRAP (teams of 2 athletes)

Partner A - Double Kettlebell Holds 70/44’s

Partner B - 2 Tire Flips

10 Burpees

20 Box Jumps 24/20”

30 Double Unders

Can trade at any time

Partners A & B - run dumpster dash after each round

———————————————————————————

Endurance: Same at Main WOD!

Walk it out…

Warmup: 10 minutes of

8 Good Mornings

8 push ups

8 ring rows

8 wall balls

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

Snatch 3x3, 3x2, 3x1

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

WOD: “Isabelle”

30 Snatches for Time 135/95#