Warmup: 2 rounds of

5 minute group jog,

10 plank postion shoulder taps,

10 curl -ups

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

Strength: OTM x 6 minutes

3 Shoulder Presses

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

WOD: 10 Rounds for time (30 minute CAP)

1 Rope Climb

8 Box jump and overs

10/8 Calories Assault Bike

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Endurance: Meet at ECF @ 530 am

Plyometric Practice

Team Suicides

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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

Strength: OTM x 6 mins x 3 OHS

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

WOD: 5 rounds for time:

30/20 cal row,

12 Devil's Press 50/35's

Warmup: 3 rounds ~ not for time:

200 meter run,

20 meter farmers carry,

20 meter lunge steps,

20 second L-sit holds

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

Body Building: 4 Rounds of Super Set:

1A Deadlifts 4x12,

1B Weighted Knee Raises 4x12,

3 Rounds of Super Set

2A Single Leg KB Step-ups 3x16,

2B KB Lunges (goblet) 3x16,

3 Rounds of Super Set

3A Banded Donkey Kickouts 3x20 (10 each leg),

3B Banded Good Mornings 3x20

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

WOD: 8 minute AMRAP:

15/10 Calories on Assault Bike,

20 Ab Mat Situps

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Endurance: Meet at ECF @ 530 am

800 meter run,

100 situps,

1 mile run,

100 box step-ups,

2 mile run