Warmup: 10 minutes of:

kneeling KB around the world x 8,

Kneeling Single arm KB press x 8 (each side),

KB Russian twist x 8,

Plank position shoulder taps x 8,

8 calorie ski erg

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

Strength: 4 Rounds not for time:

OLY bar row x 8-12,

Eccentric Pullups x 6-8,

Box Assisted Pullups x 6-8,

Hollow Rocks x 10

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

WOD: 20 minute AMRAP: Teams of 2 Athletes-

60 Calorie Row,

30 Power Cleans 135/95#,

90 Double Unders

———————————————————

Endurance: Meet at ECF @ 530 am

Team WORKOUT Surprise

Warmup: 15 minutes of:

1 minute squat therapy,

1 minute shoulder pass-throughs and 8's,

10 Overhead walking lunges with single KB (10 right, 10 left),

10 meter bear crawl

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

Strength/Skill: Snatch 30x1

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

WOD: For Time:

30 Wallballs 20/14#,

30 DB Sntatches 50/35#,

30 10-meter sprints

Warmup: 10 minutes of:

1 minute bike,

10 alternating DB Seated Press (5 each side),

6-10 GHD Situps,

6-10 Pushups

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

Strength: Push Press 4x6

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

WOD: 8 minute AMRAP:

2 Shoulder to Over-head 135/95#,

2 Pullups

*Add 2 Reps per movement until time is called

———————————————————————-

Endurance: Meet at ECF @ 530 am

45 minute AMRAP

5 Pullups

9 Dips

Run Around the building