Warmup: 3 Rounds of:

20 Jumping Jacks,

20 Crunches,

20 Standing Leg Swings (10 each side),

30 second goblet squat hold at bottom

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Strength: Deadlift 6x3

with 10 weighted Good Mornings after each set

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WOD: 3 Rounds for Time

15 Deadlifts @ 65% of Strength Weight

30 Ab Mat Situps

400 meter run

Warmup: 10 minutes of:

10 cal ski,

10 banded deadlifts,

10 banded seated row,

10 banded shoulder press

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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

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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

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Strength: Shoulder Press 6x3

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

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WOD: For Time:

10! of

Shoulder to Overhead 95/65#

Pullups

Burpees