Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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

Strength: Deadlift 6x3

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

WIOD: For Time:

10 Deadlifts 275/185#,

20 Box Jumps 20",

30 knees to elbows,

40 Reverse Lunges,

50 Calorie Bike

——————————————————

Endurance: Meet at ECF @ 530 am

Teams of 2 Athletes:

1 mile run then,

2000 meter row + 40 Calorie Assault bike,

1500 meter row + 60 Calorie Bike,

1000 meter row + 80 Calories on Bike,

500 meter row + 100 calories on bike, then

1 mile run

Warmup: 2 Rounds of:

400 meter jog,

12 pushups,

12 curlups,

12 banded deadlifts,

12 banded pull aparts

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

Strength: 20 Minutes to work up to a working or moderate weight power snatch

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

WOD: "Randy"

75 Power Snatches for Time 75/55# (9 minute CAP)

Warmup: 10 minutes of:

10 cal assault bike,

1 wall walk,

10 KB row (5 each side),

30 second plank hold

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

Strength: Front Squat 6x3

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

WOD: 3 Rounds for Time:

500 meter row,

12 KBS 70/55#,

15 box jumps

———————————-

Endurance: Meet at ECF @ 530 am

20 Minute AMRAP:

1 mile run then

with time remaining -

10 Ball over bar,

20 calorie row,

10 weighted situps,

then at the 20 minute mark... Run 2 miles