Warmup: 10 minutes of:

10 calorie bike,

10 reverse hypers,

10 hip swings (on each leg),

10 burpees

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

WOD: 6 Rounds for Time:

200 meter row,

8 KB deadlifts,

8 kb goblet squats,

8 KBS,

200 meter run

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

—————————————————

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