Warmup: 12 minutes of:

300 meter row,

Plank postition plate drag x 10 meters,

Banded pull aparts x 20,

Banded Flies x 20,

bar hang x 30 seconds

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

Body Building:

Close Grip Bench with 3 second tempo down 5x5,

KB Row 4x10 (each arm),

Single Arm half kneeling Landmine Press 4x12 (each arm),

Chin-up 4x max reps,

KB Pull-overs 4x12,

Weighted Knee-ups 4x12

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

WOD: 10x 10 calorie Assault Bike (rest = work)

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