Warmup: 2 rounds of

300 meter row,

10 pushups,

10 Banded Scap pulls (5 each side),

10 KB Round the worlds,

3 Skin the cat

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

Power/Strength: Super Set x 6 Rounds:

A - Shoulder Press x 3,

B - Chin-ups 3-5 reps,

C- Flat Bench DB Flies x 8

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

WOD: 4 Rounds for Time:

5 Push Presses 115/75#,

7 Dips,

9 Calories on Rower

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