Warmup: 10 minutes of:

300 meter erg,

10 lunge steps,

10 kbs,

10 pushups,

10 single arm kb press

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

WOD: 4 Rounds of:

200 meter run,

10 burpee box step-ups and down,

20 ab mat situps

————————————-

Endurance: Meet at ECF @ 530 am

Run ~ out and back

10, 15 or 20 minutes

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

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

WOD: 5 Rounds of:

2 min bike or row,

2 mins kneeling to standing,

2 mins Single Unders,

2 mins Turkish Get-ups

Super Saturday

Scott Davidson:

800 meter run,

10 dl 255/155,

600 meter run,

20 Back Squat 225/155,

400 meter run,

30 front squats 135/95,

200 meter run,

40 cleans 135/95

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Sunday

Sunday Funday Workout @ 8 am

Open Gym @ 9 am