Warmup: Coaches Choice

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Strength/Skill: 15 minutes to work on Hip Mobility

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WOD: Teams of 2 athletes:

10 total rounds ~ 5 per athlete:

10 Alternating DB Snatches 50/35#,

12/8 Calorie Assault Bike

**Partner 1 completes the entire round while the other partner rest - then switch (I go- You go)

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Endurance: Meet at ECF @ 530 am

2, 3 or 4 x 1 milre repeats ~ Self regualted rest

Warmup: 10 minutes of:

10 cal assault bike,

1 wall walk,

10 KB row (5 each side),

30 second plank hold

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Strength: Power Jerk 3x10

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WOD: 3 Rounds for Time:

400 meter run,

8 Power Jerks 135/95#,

12 pullups

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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Strength: 15 minutes to work up to a single heavy hang snatch

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WOD: OTM x 15 minutes:

3 Power Snatches,

3 HSPU's

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Endurance: Meet at ECF @ 530 am

4 Rounds for Time:

500 meter row,

20 Burpees,

30 Double Unders,

800 meter run