Warmup: 8! of

calorie machine,

ab mat situps,

kbs,

ring rows

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

Strength: OTM x 8 minutes:

20 seconds max rep Back squat: 40 Seconds rest

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

WOD: 6 Rounds for time:

200 meter run,

16 Alternating DB Snatch 50/35's,

8 pullups

Warmup: 12 minutes of:

10 banded good mornings,

8 Reverse Hypers,

6 GHD Situps,

4 Burpee Box overs,

2 Forward Rolls

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

Strength: OTM x 12 minutes:

20 seconds max rep deadlift @ BW: 40 Seconds rest

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

WOD: 5 Rounds of:

4 minute AMRAP of

Calorie Row 30/20,

Assault Bike 30/20 Calories,

Max 10 Meter Shuttle runs,

4 min rest after round 1,

3 min rest after round 2,

2 min rest after round 3,

1 min rest after round 4

————————————————

Endurance: Meet at ECF @ 530 am

Same as Main Class WOD!

Warmup: 3 Rounds of:

200 meter row,

3 wall walks,

12 lunges,

24 banded pull aparts,

24 banded flies

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

Strength: OTM x 12 minutes:

20 seconds max Power Jerks (taken from the floor):

40 Seconds rest

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

WOD: "Grace"

For Time

30 Clean & Jerks 135/95#