Warmup: 15 minutes of:

8 Single arm Seated DB Press,

8 Single Arm Bent-over rows,

12 banded push downs

12 calorie row

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

Strength: Shoulder Press 6x3

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

WOD: OTM x 20 Minutes:

ODD Minutes: 6 burpee toes to bar,

Even Minutes: 6 Devils Press 35/20#

Warmup: 10 minutes of:

10 lateral bench step overs,

10 Scap Pushups,

6 Heaving Snatch Balance,

10 calorie row

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

Strength/skill: OTM x 12 minutes

2 Snatches

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

WOD: 10 minute AMRAP of

1 Calorie on Assault Bike + 1 Clean & Jerk 115/75#

*increase by 1 rep each round until time is called

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

———————————————————————————-

Endurance: Meet at ECF @ 530 am

On the 6 minute x 6 Rounds of

800 meter run