Warmup: Athlete’s Choice

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Body Building ~ Lower Body

6 Rounds of:

Cobra Step-down Reverse lunge x 20,

Goblet position Cosac squats x 10 (5 per side),

Weighted back extensions x 20,

OLY bar Good Mornings x10,

Weighted Hollow rocks with medball x 20,

Jog, row, bike or ski x 3 minutes

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Endurance: Meet at ECF @ 530 am

30 minute AMRAP

Minute 1: 8/10 Calorie Ski Erg

Minute 2: 6 Burpee Box Overs

Minute 3: Dumpster Dash

Warmup: 10 minutes of:

kneeling KB around the world x 8,

Kneeling Single arm KB press x 8 (each side),

KB Russian twist x 8,

Plank position shoulder taps x 8,

8 calorie ski erg

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Skills: 4 Rounds not for time:

OLY bar row x 8-12,

Eccentric Pullups x 6-8,

Box Assisted Pullups x 6-8,

Hollow Rocks x 10

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WOD: On the Minute for 20 minutes of:

Minute 1: 20 sconds max pullups/c2b/BMU's,

Minute 2: 20 seconds max dips,

Minute 3: 20 seconds max Deadlifts 185/125#,

Minute 4: 20 seconds max GHD Situps,

Minute 5: 20 seconds max 10-Meter run sprints

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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Strength: OHS 6x3

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WOD: 20 Min AMRAP of:

10 Push Press 115/75,

10 KBS 55/35#,

10 Box Jumps 24/20"

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Endurance: Meet at ECF @ 530 am

For Time ~ 50 min CAP!

16! of

Calorie Row

with 400 meter run after each set