Warmup: 10 minutes of

10 calorie row

10 banded face pulls

10 ab mat situps

10 spider pushups

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

Strength: Tempo Bench with 3 seconds down, 1 second pause: 5x5

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

WOD: OTM x 24 minutes:

Minute 1: Seated Plate raises x 8 + Seated Plate Tricep Ext x 8,

Minute 2: 40 second Side Plank (20 seconds per side),

Minute 3: Banded High Pulls x 8 + Banded Pull aparts x 12

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Endurance: Meet at ECF @ 530 am

On the 6 minute x 6 Rounds of

800 meter run

Warmup: 3 rounds of:

10 calorie Ski Erg,

3 Skin the cat,

20 meter prowler pulls,

10 seated Good Mornings

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

Strength: Deadlift 5x4

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

WOD: 12-9-6 of

Calorie Row,

Deadlifts 225/155#,

HSPU's

Warmup: 3 Rounds of:  

3 forward rolls,  

6 Bulgarian Split squats,  

12 Reverse Lunge Steps 

++++++++++++++++++++++ 

Strength: Back Squat with 3 second tempo down, 1 second in the bottom: 5x5 

+++++++++++++++++++++++ 

WOD: 5 rounds for time:  

30 step ups,  

20 DU's,  

10 burpees, dumpster dash 

—————————————————- 

Endurance: Meet at ECF @ 530 am 

10 rounds for time:  

30 step ups,  

20 DU's,  

10 burpees,  

dumpster dash