Warmup: 10 minutes of:

20 meter bear crawl,

20 situps,

20 shoulder taps,

20 db press (10 each side)

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

Strength: Establish max weight on

Dead hang pullup

Dip

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

WOD: Team DT- 20 min AMRAP:

12 Deadlifts

9 Hang Cleans

6 Jerks

- only one athlete in motion at a time

————————————————————

Endurance: Meet at ECF @ 530 am

For Time

1 mile row

2 mile run

3 mile Assault Bike

Warmup: 12 minutes of:

10 banded good mornings,

8 Reverse Hypers,

6 GHD Situps,

4 Burpee Box overs,

2 Forward Rolls

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

Strength: Establish a 1 rep max Deadlift

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

WOD: 3x 3 Minute AMRAP: 2 Minutes rest between rounds

1 KBS + 1 Box Jump and over

~ Increase by 1 rep each round until time is called

~ Continue where you left off on rounds 2 and 3

Warmup: 3 Rounds of:

8 calorie ski erg,

8 single arm kb press (each side),

8 kb RDL,

8 kb Russian twists

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

Strength: Establish a 1 Rep Max Push Press

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

WOD: 12 minute amrap:

5 pullups,

10 pushups,

15 wall balls

————————————————-

Endurance: Meet at ECF @ 530 am

24! by 2:

Calorie Assault Bike,

Ab mat situps

***with run around the building after each set