Warmup: 4 rounds ~ not for time:

DB Incline Press x 10,

DB Incline Row x 10,

DB Bent over flies x10

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

Strength: OTM x 8 minutes:

20 seconds max rep hang Snatch:

40 Seconds rest

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

WOD: For Time:

100 DU's,

80 KBS 55/35,

60 Box Jumps 24/20,

30 Lunges with KB 55/35,

20 GHD Situps

10 HSPU’s

———————————————-

Endurance: Meet at ECF @ 530 am

On the 6 minute x 6 Rounds

800 meter run

Warmup: 8! of

calorie machine,

ab mat situps,

kbs,

ring rows

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

Strength: OTM x 8 minutes:

20 seconds max rep Back squat:

40 Seconds rest

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

WOD: 6 Rounds for time:

200 meter run,

16 Alternating DB Snatch 50/35's,

8 pullups

Warmup: 3 Rounds of:

200 meter row,

3 wall walks,

12 lunges,

24 banded pull aparts,

24 banded flies

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

Strength: OTM x 12 minutes:

20 seconds max Power Jerks (taken from the floor):

40 Seconds rest

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

WOD: "Grace"

For Time

30 Clean & Jerks 135/95#

———————————————-

Endurance: Meet at ECF @ 530 am

5 Rounds of:

4 minute AMRAP of

Calorie Row 30/20,

Assault Bike 30/20 Calories,

Max 10 Meter Shuttle runs,

4 min rest after round 1,

3 min rest after round 2,

2 min rest after round 3,

1 min rest after round 4