Warmup: 4 Rounds ~ not for Time:

10 Ring Rows,

10 Pushups,

10 Dips,

10 Situps

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

Strength/Skill: 15 minutes working on KB Turkish Get-ups

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

WOD: Teams of 2 Athletes-

For Time:

50 Calorie Bike,

100 KBS,

50 Calorie Bike,

100 Burpees,

50 Calorie Bike,

50 KBS,

50 Calorie Bike,

50 Burpees

————————————————————-

Endurance: Meet at ECF @ 530 am

Team Challenge Surprise!

Warmup: 3 Rounds of:

KB Floor Presses x 10,

Kneeling KB Round the world x 10,

KB bent over flies x 10,

Ball over Bar x 10

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

Strength/Skill: 15 Minutes to work up to a heavy single Jerk

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

WOD: 30-20-10 of:

S2OH 95/65#,

Pullups

Warmup: 3 Rounds of

Single Arm KB Push Press x6/side,

KBS with 3 second pause at top x8,

Weighted Hip Extension with KB x 8

Assault Bike Cals x 8

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

Strength/Skill: 15 Minutes to work up to a heavy Snatch Single

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

WOD: 3 Rounds for Time:

500 meter ski Erg,

400 meter run,

15 toes to bar

———————————————-

Endurance: Meet @ ECF at 530 am

4 Rounds for Time:

500 meter ski Erg,

800 meter run,

20 GHD Situps