Warmup: 10 Minutes of:

8 Calorie Ski Erg,

8 Single LegRomainian Deadlift (each side),

8 Split Squats,

8 Slamballs,

8 Supermans

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

WOD: Teams of 2 Athletes - For Time:

800 meter run,

30 Thrusters 75/55#,

800 meter run,

30 Thrusters 95/65#,

800 meter run,

30 Thrusters 115/75#

*both athletes must run

**partican bar bell work as needed

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Endurance: Meet at ECF @ 530 am

10 Rounds of:

10 Calorie row,

10 Bench overs,

10 Decline pushups,

1 Dumpster Dash

Warmup: 3 rounds of:

10 calorie Ski Erg,

3 Skin the cat,

20 meter prowler pulls,

10 seated Good Mornings

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

Strength: Snatch Grip Deadlift with 1 second pause @ knee 6x3

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

WOD: For Time:

800 meter run then,

3 rounds of

16 alternating DB Snatches 55/35#,

16 Box Jumps 24/20" then,

800 meter run

Warmup: 10 Minutes of:

8 Romainian Deadlift (each side),

8 Split Squats,

8 Slamball Side Throw

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

Strength/Skill: 8 x Complex

(1power clean + 2 Front Squats + 1 Squat Clean)

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

WOD: 10 Minute AMRAP:

5 Dips,

10 Wallballs,

15 Situps

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Endurance: Meet at ECF @ 530 am

5 Rounds for Time:

Assault Bike 2 miles

Run Around the Building!