Warmup: 3 rounds ~ not for time:
6 Zercher Reverse Lunges,
6 Single leg Hip flexion with band,
6 banded donkey kickouts
+++++++++++++++++++++++++
Strength: Back Squat: 6x3
++++++++++++++++++++++
WOD: 12 minute amrap:
8 Wallballs,
8 PUshups,
8 lateral medball step oves,
8 ball slams
Warmup: 10 minutes of:
8 Scap pushups,
16 Mountain climbers,
8 banded deadlifts,
16 ab mat situps
+++++++++++++++++++
Strength: Bench Press 8x3
++++++++++++++++++++++
WOD: For time:
500 meter ski erg,
30 alternating DB Snatches 50/35#,
500 meter row,
20 alternating DB snatches,
400 meter run,
10 snatches
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Endurance: Meet at ECF @ 530 am
4 Rounds for Time:
500 meter ski erg,
30 KBS
500 meter row,
20 KBS
400 meter run,
10 KBS