Warmup: 3 Rounds of:

200 meter run,

7 spider push-ups,

7 Banded Scap Pulls

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Strength: Bench Press 5x3

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

WOD: 15 Minute AMRAP:

8 KBS 55/35#,

10 Pushups,

12 10-meter sprints

Warmup: 4 Rounds of:

1 dumpster dash,

2 wall walks,

30 seconds side plank (per side),

6 seated box jumps

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

Strength: Shoulder Press 5x3

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

WOD: For Time -

800 meter run then,

50 Burpees

20 Power Jerks 155/105#

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Endurance: Meet at ECF @ 530 am

5 Rounds of:

2 mile Assault Bike,

20 Burpees,

1 run around the building

Warmup: 3 rounds of:

12 calorie legless row,

8 ring pushups,

30 second hollow hold,

8 ring rows,

30 seconds legless Assault bike

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

Strength: Hang Squat Clean 5x3

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

WOD: "Jackie"

For Time:

1000 meter row,

50 Thrusters 45/35#,

30 Pullups