Warmup: 3 Rounds ~ Not for Time:

Single Arm DB Press x 10 (5 each side),

DB Round the world x 10 (5 each direction),

10 Calorie Ski Erg

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

Skills: Pulling Power: 5 x Max load dead-hang pulllup then

5 x Negative Pullups x 5

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

WOD: "Annie"

50-40-30-20-10 of

Double Unders,

Ab Mat Situps

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Endurance: Meet at ECF @ 530 am

Box Jump Suicides

“Annie”

Ice Bath to follow :)

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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

Strength: OTM x 10 Minutes:

4 Front Squats ~ taken from the floor

*Does not go to the floor each time!

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

WOD: For Time:

50 Wallballs

400 meter run,

40 Pushups,

400 meter run,

30 Ring Dips

Warmup: row 3 mins then,

3 rounds of:

8 ring rows,

8 pushups,

8 lateral bar step-overs,

8 kbs

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

Strength: OTM x 12 minutes

4 Power Cleans

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

WOD: 4 rounds for time:

400 meter run,

6 power snatches 115/75#

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Endurance: Meet at ECF @ 530 am

1 mile row

2 mile run

3 mile Assault Bike