Warmup: Coaches Choice

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WOD: Team of 2 Athletes:

"fight gone bad"

3 Rounds:

1 minute max rep each station:

1 Wall Balls 20/14,

Sumo Deadlift High Pull 75/55#,

Box Jumps 20/16",

Push Press 75/55#,

Calorie Row with 1 minute rest

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Endurance: Meet at ECF @ 530 am

10-15-20-25-30-30-25-20-15-10 of:

Calories on Assault Bike

**with 30 seconds rest between rounds

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

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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