Warmup: 10 minutes of:

10 Shoulder Shrugs,

10 Banded lat pulldowns,

20 mountain climbers

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

Strength: OTM x 10 Minutes

3 Clean & Jerks

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

WOD: “Annie”

50-40-30-20-10 of

Double Unders

Ab Mat Situps

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Endurance: Meet at ECF @ 530 am

10 x 200 meter row + 400 meter run

Self regulated rest (coaches opinion -> 1:1 work to rest)

Warmup: 10 Minutes of:

8 Calorie Ski Erg,

8 Single Leg Romainian Deadlift (each side),

8 Split Squats,

8 Slamballs,

8 Supermans

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

Strength: OTM x 10 Minutes

3 Deadlifts

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

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

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

Strength: OTM x 10 minute:

3 Front Squats

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

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