Warmup: 10 minutes - not for time:
10/8 calorie bike,
10 Single Leg DL,
10 Pallof Presses
++++++++++++++++++
Strength: Deadlift 5x5
+++++++++++++++++++
WOD: 15-12-9-3 of
Suitcase Deadlifts,
Box jump and overs
Warmup:
20 double KB Front Squats,
10 Pushups
20 Calorie Bike
15 Double KB Front Squats (add weight),
15 Pushups
15 Calorie Bike
10 Double KB front Squats (add weight)
20 Pushups
10 Calorie Bike
+++++++++++++++++++
Strength: Bench Press 5x5
+++++++++++++++++++++++
WOD: 8 Minute AMRAP:
8 KBS,
8 ab mat situps,
8 cal row
————————————-
Endurance: Meet at ECF @ 530 am
25 MInute AMRAP:
Run around the building then,
3 rounds of 8 kbs,
8 ab mat situps,
8 cal row