Warmup: 4 Rounds of

10 calorie row

12 OLY bar shoulder press

14 Good Mornings

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

Bench 6x3

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

WOD: 5 Rounds for Time

21 Medball Jumping Lunges 20/16#

15 Medball Situps to Wall 20/16#

9 Burpees

Dumpster Dash

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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

WOD: Teams of 3 Athletes (30 minute CAP)

3 Rounds of

400 meter run

60 Calories on Assault Bike

then,

21 Clean & Jerks 115/85#

21 Clean & Jerks 135/95#

21 Clean & Jerks 155/105#

21 Clean & Jerks 185/125#

21 Clean & Jerks 205/135#

——————————————————

Endurance: Meet @ ECF at 6 am

200,

8x 200, 6x400, 4x800 (Rest =Work)

Self Regulated Rest between sets

Warmup: 4 Rounds of

20 walking lunges

20 meter butt kick

20 situps

20 calorie on Assault Bike

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

Back Squat: 1x10, 3x6

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

WOD: 2 Rounds for Time

800 meter run

75 Wall balls 20/14#