Warmup: 3 Rounds of:

20 Jumping Jacks,

20 Crunches,

20 Standing Leg Swings (10 each side),

30 second goblet squat hold at bottom

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

Strength: Hex Bar Deadlift 6x3

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

WOD: For Time:

800 meter run,

9 Deadlifts 155/105#,

21 Box Jump and Overs 24/20",

400 meter run,

15 Deadlifts,

15 Box Jump and Overs,

200 meter run,

21 Deadlifts,

9 Box Jump and Overs

Warmup: 3 rounds of:

30 seconds kb shoulder packing,

20 banded face pulls,

10 bottoms up KB press

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Strength: Shoulder Press 6x3

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

WOD: For Time: 10! of

Shoulder to Overhead 95/65#,

Pullups,

3xDouble Unders

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Endurance: Meet at ECF @ 530 am

15x 1 minute row - 30 seconds rest;

15x 1 minute bike - 30 seconds rest

Warmup: 10 minutes of:

200 meter run,

12 Reverse lunges,

12 Back Extensions,

12 KBS,

12 Ring Rows

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

Strength: Power Clean 6x3

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

WOD: 5 Rounds for Time:

12 Bar facing Burpees,

9 deadlift 115/75#,

6 Hang Power Cleans 115/75#,

3 Jerks 115/75#