Warmup: 10 minutes of:

kneeling KB around the world x 8,

Kneeling Single arm KB press x 8 (each side),

KB Russian twist x 8,

Plank position shoulder taps x 8,

8 calorie ski erg

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

Team WOD: Teams of 2 Athletes ~ 30 Minute AMRAP:

8 KB Goblet Squats,

8 Single KB Front Rack Lunge Steps,

8 Burpees over KB

with both partners running around the building after each round

——————————————————————————

Endurance: Meet at ECF @ 530 am

10 rounds of

8/10 Calorie on Assault Bike + 200 meter run

Warmup: 10 minutes of:

200 meter run,

12 Reverse lunges,

12 Back Extensions,

12 KBS,

12 Ring Rows

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

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

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

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

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

Strength: OTM x 12 minutes

3 Power Cleans

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

WOD: 12 minute amrap:

1 cal row + 1 power clean

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

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

Endurance: Meet at ECF @ 530 am

4 Rounds for Time:

500 meter ski erg,

800 meter run,

30 Ab Mat Situps