Warmup: 10 minutes of:

200 meter run,

12 Reverse lunges,

12 Back Extensions,

12 KBS,

12 Ring Rows

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Strength: Tempo Box Squat 4x8 (2 count down, 0 up)

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WOD: For Time:

10! of

Wallballs 20/14#,

Calories on Assault Bike

Warmup: 15 minutes of:

1 minute squat therapy,

1 minute shoulder pass-throughs and 8's,

10 Overhead walking lunges with single KB (10 right, 10 left),

10 meter bear crawl

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Strength: OTM x 12 minutes

3 Power Cleans

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WOD: 12 minute amrap:

1 cal row + 1 power clean

- Add one rep to each movement each round until time is called

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Endurance: Meet at ECF @ 530 am

4 Rounds for Time:

500 meter ski erg,

800 meter run,

30 Ab Mat Situps

Warmup: 3 Rounds ~ not for time

Row x 20 Calories

Single Arm KB Over-Head Walking Lunge x20 meters,

KB Russian Twist x20,

Frog Hops x20 meters

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Strength: Super Set x 4 Rounds

1A: Sumo Deadlifts x 6

1B: Reverse Hypers (weighted) x 8

1C: Prowler Pulls x Length of Green

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WOD: For Time

50-40-30-20-10 of

Med ball Deadlifts 30/20#

Ab Mat Situps