Warmup: 10 minutes of

10 cal ski erg

8 pushups

6 KBS

4 Burpees

2 Forward rolls

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

Body Building: Super Set x 5 Rounds:

Bench Press x 6,

Dips x 10,

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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

WOD: For Time:

2K Row,

**Top of each minute - 5 weighted situps

————————————————————-

Endurance: Meet at ECF @ 530 am

For time:

5xBld, 10 situps,

4xBld, 20 situps,

3xBld, 30 situps,

2xBld, 40 situps,

1xBld, 50 situps

Warmup: 5 Rounds of

Bike x 10 cals

Clean High Pull x3,

Chin-ups x10,

Barbell Bent Row x15,

Walking Lunge x14/leg

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

Strength/Skill: Hang Clean 10x2

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

WOD: "Grace"

30 Clean & Jerks for time 135/95#

Warmup: 4 Rounds of

200 meter run

Pushup x15,

Alternating KB Press x10/Arm,

Box Jump x5

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

Strength/Skill: Split Jerks 10x2

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

WOD: 3 Rounds for Time:

500 meter row,

20 Burpees,

30 KBS

———————————————

Endurance: Meet at ECF @ 530 am

For Time:

1 mile row

2 mile run

3 mile Assault bike