Warmup: 3 rounds ~ not for time:

20 meter back pedal,

10 banded deadlifts,

20 meter bear crawl,

10 banded shoulder press,

20 meter lunge

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WOD: 30 minute AMRAP:

10 Mountain Climbers,

30 sec rest,

20 Jumping Jacks,

30 sec rest,

10 ball over bar,

30 sec rest,

20 ball slams,

30 sec rest,

200 meter row,

30 sec rest

Warmup: 10 minutes of:

300 meter erg,

10 lunge steps,

10 kbs,

10 pushups,

10 single arm kb press

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WOD: 4 Rounds of:

200 meter run,

10 burpee box step-ups and down,

20 ab mat situps

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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

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WOD: 5 Rounds of:

2 min bike or row,

2 mins kneeling to standing,

2 mins Single Unders,

2 mins Turkish Get-ups