Warmup: 12 minutes of

300 meter row

10 meter sled push

10 meter sled pull

10 spider pushups

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

Strength: Deadlift 3x6

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

WOD: 10! of

Deadlift 315/205#

Calories on Assault Bike

—————————————-

Endurance: Meet at ECF @ 530 am

24 Down by 3 of

Weighted Step-ups

Calorie on Assault Bike

with run around the building after each round :)

Warmup: 10 minutes of

3 minutes row

7 KB Round the Worlds

7 Kneeling Single arm KB Press

7 Dips

7 Ring Rows

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

Strength: Push Press 3x10

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

WOD: OTM x 12 Minutes

3 Shoulder Presses + 9 Ab Mat Situps

Warmup: 3 Rounds ~ Not for Time

20 Calorie Bike

10 Weighted Good Mornings

20 Ab Mat Situps

3 Hang Muscle Snatches

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

Strength: Snatch Grip Deadlift 6x3

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

WOD: Death by Burpees + 10 Meter Sprint

—————————————————————

Endurance: Meet at ECF @ 530 am

3 x Death by burpees + 10 meter sprints