Warmup: 15 minutes of:

1 minute ski erg,

10 meter bear crawl,

10 meter crab walk,

10 banded pull-aparts,

3 wall walks

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Strength: OTM x 10 Minutes

3 Push Presses ~ Taken From the Floor

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WOD: For Time:

800 meter run,

40 Wallballs 20/14#,

30 Pushups,

40 Shoulder to Overhead 95/65#

Warmup: 3 Rounds of:

Single Arm KB Push Press x6/side,

KBS with 3 second pause at top x8,

Weighted Hip Extension with KB x8

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Strength: OTMx 10 minutes:

3 Snatches ~ Should be touch and go!

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WOD: 20 minute AMRAP:

Row 2 miles, with time remaining:

AMRAP of

10 Snatches 75/55#

30 Double Unders

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Endurance: Meet at ECF @ 530 am

row 2K, bike 120 cals, run 1 mile

Warmup: 3 Rounds of:

200 meter run,

30 second Plank Holds,

20 lunge steps,

10 curl-ups on the floor,

5 pullups

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Strength: OTMx 10 minutes:

3 Front Squats ~ taken from the floor

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WOD: OTM x 22 minutes:

Odd minutes - 40 seconds row: 20 Seconds rest,

Even Minutes: 40 Seconds shuttle run: 20 seconds rest