Warmup: 10 minutes of:

20 calorie bike,

20 ab mat situps,

20 banded deadlifts,

20 banded flies

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Strength: Thrusters 6x6

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WOD: 2 Rounds for Time:

50 DU's,

30 Thrusters 75/55#,

20 Pullups

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Endurance: Meet at ECF @ 530 am

Plyometrics and Quickness Skills

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

Check Social Media for Weather related Schedule Changes!

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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