Warmup: 3 rounds ~ not for time:

20 meter back pedal,

10 banded deadlifts,

20 meter bear crawl,

10 banded shoulder press,

20 meter lunge

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

WOD: 3 K Row

(must keep stroke count under 25 per minute)

@ each 300 meters do the following:

3 pushups,

6 kb deadlifts,

9 air squats

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Endurance: Meet at ECF @ 530 am

Frosty Melt-down Tester #1

Warmup: 10 minutes of:

300 meter erg,

10 lunge steps,

10 kbs,

10 pushups,

10 single arm kb press

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

WOD: For Time -> 30 seconds work + 30 seconds rest until completion of

30 Box Jumps (24/20 in)

30 Jumping Pull-Ups

30 Kettlebell Swings (1/.75 pood)

30 Walking Lunge Steps

30 Knees-to-Elbows

30 Push Presses (45/35 lb)

30 Back Extensions

30 Wall Ball Shots (20/14 lb)

30 Burpees

30 Double-Unders

Warmup: 3 Rounds ~ not for Time:

row, bike or ski for 10 calories,

Alternating Quadaped x 10,

Side plank hold x 30 seconds (each side),

banded good mornings x 10

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

Strength: Push Press 6x3

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

WOD: Row, Bike or Ski 3 minutes then,

10! of

toes to rings or Toes to wall,

burpees

*with 50 meter single KB Farmers carry after each round

—————————————————————————————-

Endurance: Meet at ECF @ 530 am

Same as Main WOD!