Happy Anniversary you two lovebirds!

Warmup: 10 minutes of

8 oly bar shoulder press

8 bent over rows

8 deadlifts

8 jumping jacks

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WOD: Teams of 2 Athletes

10 Rounds for Time ~ 30 Minute CAP

1 Rope Climb

3 Bar Muscle Ups

6 Jerks 135/95#

9 Hang Clean 135/95#

12 Deadlifts 135/95#

24 DU’s

*Only 1 athlete in motion at a time

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Endurance: Meet at ECF @ 6 am

20 minute AMRAP

300 meter row

30 meter prowler push

All Smile at Endurance

Warmup: 3 Rounds

1 Dumpster Dash

8 kbs

8 goblet squats

8 goblet presses

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On the Minute for 10 minutes

3 Squat Cleans

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WOD: For Time

20 Ring Dips

400 meter run

15 Squat Cleans 135/95#

400 meter run

15 Squat Cleans

400 meter run

20 Ring Dips

A little Throwback to Leeder HIll Rd ~ Our first facility over 10 years ago!

Warmup: 12 minutes of

20 meter butt kicks

20 meter side steps

20 meter bear crawl

20 meter back pedal

20 situps

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Sumo Deadlift: 5x5

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WOD: 8 minute AMRAP

1 Shoulder to Over-head 135/95#

1 Pull up

2 S2OH

2 Pullups

3 S2OH

3 Pullups

ADD 1 rep each round until time is called

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

Endurance: Meet at ECF @ 6 am

4 Rounds for Time

30 Calorie on Assault Bike

40 Calories on Rower

50 Ab Mat Situps

800 meter run