Warmup: 10 minutes of:

10 cal ski,

10 banded deadlifts,

10 banded seated row,

10 banded shoulder press

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

Team WOD: teams of 2 or 3:

4 mins max rep KBS 55/35# - only 1 athlete in motion while the others hold static position,

5 min max rep wall balls 20/14 - same work to static prescription,

6 mins max rep knees to elbows,

7 mins max cal row while other athletes dumpster dash

————————————————————————————

Endurance: Meet at ECF @ 530 am

30 Minute AMRAP

Bounding Bliss!

Warmup: 3 rounds of:

30 seconds kb shoulder packing

20 banded face pulls

10 bottoms up KB press

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

Strength: Shoulder Press 6x3

With DB front raises & side raises x 6 after each set

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

WOD: For Time:

10! of

Shoulder to Overhead 95/65#

Pullups

Burpees

Warmup: 4 Rounds of:

1 dumpster dash,

2 wall walks,

30 seconds side plank (per side),

6 seated box jumps

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

Strength: OTM X 12 minutes of

3 Snatches

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

WOD: For Time:

30 Snatches 95/65#

30 Calorie Assault Bike

30 GHD Situps

——————————————————-

Endurance: Meet at ECF @ 530 am

10 x 1 minute row - 30 seconds rest;

10 x 1 minute bike - 30 seconds rest

10 x 1 minute 10 meter sprints - 30 seconds rest