8 AM Doors Open - Registration

9 AM Wod Standards

930 AM - Quick Burn - Team Relay Run

1015 AM - Team Clean - Team Total 1RM

1100 AM - Heat It Up - Row/DL/Box Jump

1200 PM - Cardio Chipper - Bike & Burpees

See you all there!

Warmup: 4 Rounds of:

1 dumpster dash,

2 wall walks,

30 seconds side plank (per side),

6 seated box jumps

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Strength: Bench Press 6x3

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WOD: 9 Minute AMRAP:

3 Hang Power Snatch 75/55#,

3 OHS 75/55#,

30 DU's...

*Increase Snatches and OHS by 3 reps each round until time is called...

**DU's remain at 30 every round

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