Warmup: 10 minutes of:

200 meter run,

12 Reverse lunges,

12 Back Extensions,

12 KBS,

12 Ring Rows

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

Strength: Back Squat 8x3

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

WOD: For Time:

10! of:

Power Clean 135/95#,

Bar Facing Burpees,

2x DU's

Warmup: 10 minutes of:

1 Dumpster Dash,

10 Banded Scap pulls,

10 banded pull aparts,

10 Arnold presses

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

Strength: 3 Rounds ~ Not For Time:

Single Arm Seated DB Press x 8,

Single Arm DB Row x 8,

20 DB Russian Twist on Bench,

Single Arm DB Bench,

DB Pullovers x 12

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

WOD: OTM x 24 minutes:

Minute 1: Devil Press x 4;

Minute 2: 10/8 Calorie Row;

Minute 3: 20 Ab mat situps

————————————————-

Endurance: Meet at ECF @ 530 am

10x 200 meter row + 200 meter run (rest = work)

Warmup: 3 Rounds ~ not for time:

10 cal ski erg,

10 KB RDL,

10 ab mat situps,

10 ring rows

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

Strength: Deadlift 6!

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

WOD: For Time:

100 lunges,

then,

5 Rounds of 1

5 Wall balls 20/14,

12 KBS 55/35#,

9 Pullups