Warmup: 3 Rounds of:

20 Jumping Jacks,

20 Crunches,

20 Standing Leg Swings (10 each side),

30 second goblet squat hold at bottom

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

Strength: OTM x 10 minutes of: 3 Squat Cleans

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

WOD: Rounds for time - 2 mins at each station:

Deadlifts 95/65#,

dumpster dash,

box jumps 20"

—————————————————-

Endurance: Meet at ECF @ 530 am

"Griff"

For Time:

800 meter run,

400 meter backwards run,

800 meter run,

400 meter backwards run

Warmup: 15 minutes of:

1 minute ski erg,

10 meter bear crawl,

10 meter crab walk,

10 banded pull-aparts,

3 wall walks

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

Strength: OTM x 10 of 3 Push Press ~ taken from the floor

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

WOD: For Time:

800 meter run,

40 Wallballs 20/14#,

30 Pushups,

40 Shoulder to Overhead 95/65#

Warmup: 3 Rounds of

Single Arm KB Push Press x6/side,

KBS with 3 second pause at top x8,

Weighted Hip Extension with KB x8

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

Strength: OTMx 10 minutes: 3 Snatches ~ Should be touch and go!

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

WOD: For Time:

800 meter run,

10 Burpees,

40 Situps,

600 meter run,

20 Burpees,

30 Situps,

400 meter run,

30 Burpees,

20 Situps,

200 meter run,

40 Burpees,

10 Situps

———————————————-

Endurance: Meet at ECF @ 530 am

row 2K,

bike 120 cals,

run 1 mile