Warmup: 10 Minutes of:

8 Calorie Ski Erg,

8 Single Leg Romainian Deadlift (each side),

8 Split Squats,

8 Slamballs,

8 Supermans

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Strength: OTM x 10 Minutes

3 Deadlifts

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WOD: 3 Rounds for time:

800 meter run,

30 pushups,

50 situps

Warmup: 3 Rounds of:

Single Arm KB Over-Head Walking Lunge x20 meters,

KB Russian Twist x20,

Frog Hops 320 meters

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Strength: OTM x 10 minute:

3 Front Squats

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WOD: 3 Rounds for Time:

400 meter run,

8 Devil Presses 50/35's,

16 Wallballs 20/14#

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Endurance: Meet at ECF @ 530 am

3x 10! of:

Calorie Row + burpees

*with 3 minute rest between each round

Warmup: 3 rounds not for time:

12 Single Arm DB Row,

12 Situps,

12 lunges

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Strength: OTM x 10 minute:

3 Power Jerks

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WOD: 4 Rounds for Time:

10 Calorie Row,

8 Snatches 95/65#