Warmup: 10 minutes of:

200 meter run,

12 Reverse lunges,

12 Back Extensions,

12 KBS,

12 Ring Rows

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Strength: Box Squat 4x8

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WOD: For Time: 10! of

Wallballs 20/14#,

Calories on Assault Bike

Warmup: Single Arm KB Over-Head Walking Lunge 3x20 meters,

KB Russian Twist 3x20,

Frog Hops 3x20 meters

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Strength: Sumo Deadlift 4x8

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WOD: 3 Rounds for Time:

400 meter run,

15 Power Cleans 135/95#,

10 HSPU's

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Endurance: Meet at ECF @ 530 am

4 Rounds for Time:

500 meter ski erg,

800 meter run,

50 Ab Mat Situps

Warmup: 12 minutes of:

10 10 meter jogs,

10 banded pull-throughs,

10 jumping jacks,

10 seated banded rows

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Strength: KB Push Press 4x8

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WOD: For Time:

50 Pushups,

50 DU's,

50 Calorie Row,

50 Shoulder to Over-head 75/55#,

50 Burpees