Warmup: 4 Rounds of:

1 dumpster dash,

2 wall walks,

30 seconds side plank (per side),

6 seated box jumps,

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Strength/Skill: Snatch 6x3

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

WOD: "Issabel"

For Time

30 Snatches 135/95#

Warmup: 3 rounds of:

10 calorie Ski Erg,

3 Skin the cat,

20 meter prowler pulls,

10 seated Good Mornings

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Strength: Front Squat 6x6

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WOD: 15 Rounds of:

10 Calorie Assault Bike,

200 meter Run,

10 Calories on Rower

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Endurance: Meet at ECF @ 530 am

40 minute AMRAP:

500 meter row

800 meter run

1000 meter bike

Warmup: 10 minutes of:

10 calorie row,

10 Altenating Single Leg KB Deadlifts,

10 Reverse Hypers,

10 Banded Scap Pulls,

10 Alternating Arm KB Press

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

Deadlift 6x6

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

WOD: "Diane"

For Time:

21-15-9

Deadlift 225/155#,

HSPU's