Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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WOD: Teams of 2 or 3:

2000 meter row,

10 clean & Jerk 135/95#,

1500 meter row,

20 Clean & Jerks,

1000 meter row,

30 Clean & Jerks,

500 meter row,

40 Clean & jerks

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Endurance: Meet at ECF @ 530 am

Team Suicide Sprints :)

**If you want to run faster - you have to run FASTER!

Warmup: 10 minutes of:

9 jumping jacks,

9 curl-ups,

9 pushups,

9 ring rows,

9 goblet postion lunges

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

Strength: Front Squat 4x6

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

WOD: 10 Minute AMRAP:

2k Row then with time remaining -

Max reps burpee over rower

Warmup; 3 Rounds ~ Not for Time:

Single Arm DB Press x 10 (5 each side),

DB Round the world x 10 (5 each direction),

10 Calorie Ski Erg

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

Strength: Deadlift 4x6

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

WOD: 5 Rounds for time:

400 meter run,

18 KBS,

12 pullups

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Endurance: Meet at ECF @ 530 am

Strongman Mile!