Warmup: 10!

Ball Slams

Russian Twist with ball

10 meter back pedel

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

OTM x 8 minutes

2 bench presses

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

WOD: 10!

KBS 70/55#

Weighted Situps

2x Mountain Climbers

200 meter row

Warmup 10 minutes of

10 KB Deadlift

10 KB Shoulder Press

10 KB Hang Clean

10 Single Unders

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

WOD: Teams of 3 Athletes ~ For Time

10/7 Calorie Assault Bike

10 Power Snatches 95/65#

10 Pullups

300 Meter Row

*Athlete must compete pullups before the next athlete can begin

**Each Athlete must complete 6 Intervals

**Score = total time

——————————————————

Endurance: Out and Back

10, 15 or 20 minutes out and back

Athlete picks distance/time

Try and negative split

Warmup: 12 minutes of

20 calorie on rower or Assault bike

5 ring pushups

20 single unders

5 ring rows

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

OTM X 8 Mins

2 Snatches

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

WOD: 3 Rounds for Time

800 meter run

30 Wall balls 20/16#

20 Calorie Row

10 C2B Pullups