Warmup: 6 Rounds of:

8/10 cal Ski Erg,

Alternating seated db presses x 8 (4 each side)

OLY bar rollout x 6,

Ring rows x 8

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Strength: 20 minutes to establish a 1 RM of Bench Press

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WOD: OTM x 20 minutes:

odd minutes: 5 pullups + 10 Pushups,

Even minutes: 8/10 Calorie Assault Bike

Warmup: 3 minutes on Assault bike then,

3 Rounds of:

10 plank position shoulder taps,

10 curl ups,

10 walking lunges,

10 ring rows

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Skill: Hang Squat Clean 6x3

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WOD: For Time: 10!

Power Cleans

Dumpster Dash

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Endurance: Meet at ECF @ 530 am

Dominate the Day Workout :)

Welcome to the start of Elm City’s Fall Power Phase!

Warmup: 12 minutes of:

10 meter runs x 6,

Hip Extensions x 8,

Goblet Squats x 10,

Single Unders x 12

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Power: 20 minutes to establish a 1 Rep Max

Back Squat

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WOD: For Time:

21-15-9 of

Thrusters 75/55#,

Burpees