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

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

WOD: Teams of 2 Athletes ~

30 Minute AMRAP:

30 KB Goblet Squats,

30 Single KB Front Rack Lunge Steps,

30 Burpees over KB

**with both partners running around the building after each round

—————————————————————————————————

Endurance: Meet at ECF @ 530 am

10x 10 KBS + 200 meter sprint; Rest = Work

Warmup: 10 minutes of:

200 meter run,

12 Reverse lunges,

12 Back Extensions,

12 KBS,

12 Ring Rows

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

Strength: Box Squat 4x8

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

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

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

Strength: Sumo Deadlift 4x8

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

WOD: 3 Rounds for Time:

400 meter run,

15 Power Cleans 135/95#,

10 HSPU's

——————————————————-

Endurance: Meet at ECF @ 530 am

4 Rounds for Time:

500 meter ski erg,

800 meter run,

50 Ab Mat Situps