Warmup: 2 rounds of
300 meter row,
10 pushups,
10 Banded Scap pulls (5 each side),
10 KB Round the worlds,
3 Skin the cat
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Strength: Shoulder Press 6x6
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WOD: OTMx 24 mins:
minute 1: 2-KB s2oh x 10,
Minute 2: 2KB OH walks x 30M,
Minute 3: KB Russian twists x 12
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Warmup: 3 rounds:
Ski Erg x 8 calories
Tates PRess x 8,
Banded pull aparts x 20,
Seated tricept ext x 12,
kb pullovers x 8
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Strength: Bench Press 6x6
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WOD: 10!
Hang Cleans 135/95#,
ring dips
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Endurance: Meet at ECF @ 530 am
row 2K,
bike 120 cals,
run 1 mile
Warmup: 3 Rounds of:
10 calorie assault bike,
10 goblet squats,
10 ghd situps,
10 alternating quadapeds
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Strength: Front Squat 6x6
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WOD: For Time:
50 wall balls,
40 cal row,
30 KBS,
20 wall balls,
10 cal row