Warmup: 10 minutes of:

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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

Strength: 3 Rounds ~ not for time

hollow rock x 20

superman x 20

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

WOD: 50-40-30-20-10 of

calories on Assault bike,

Ab Mat Situps

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Endurance: Meet at ECF @ 530 am

50-40-30-20-10 of

calories on Assault bike,

Ab Mat Situps

with run around the building after each set

Warmup: 10 Minutes of:

10 cal ski erg,

10 Arnold Presses,

10 Banded Face Pulls

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

Strength: Hang Power Clean 3x10

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

WOD: 10! of

KBS 70/55's,

2x Burpees

Warmup: 10 minutes of:

deadbug x 10,

bear crawl with dumbells x 10 meters,

reverse hypers x10

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

Strength: Back Squat 3x10

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

WOD: 3 Rounds for Time:

400 meter run,

12 Front Squats 135/95#,

12 Box Jump and Overs

——————————————-

Endurance: Meet at ECF @ 530 am

OTM x 30 minutes

100 meter sprints