Warmup: 10 minutes of:

6 Goblet Squats,

30 second single arm plank hold (15 seconds on each arm),

6 box jumps,

200 meter row

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Strength/Skill: Snatch 8x2

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WOD: “Randy”

75 Power Snatches for time 75/55#

Warmup: 6 Rounds of:

8/10 cal Ski Erg,

Alternating seated db presses x 8 (4 each side),

OLY bar rollout x 6,

Ring rows x 8

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Strength: Push Press 3x8

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WOD: Teams of 2 Athletes:

25 minute AMRAP:

Partner 1- Row;

Partner 2 performs Cindy -

5 Pullups,

10 Pushups,

15 Air Squats

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Endurance: Meet at ECF @ 530 am

6 Rounds for Time:

Bike 2 Miles,

Run 800 meters

~ Rest 1 minute

Warmup: 10 minutes of:

200 meter run,

12 Reverse lunges,

12 Back Extensions,

12 KBS,

12 Ring Rows

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Strength: Back Squat 3x8

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WOD: For Time: 10! of:

Power Clean 135/95#,

Bar Facing Burpees,

2x DU's