Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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

WOD: Team Thursday:

Teams of 2 or 3:

2000 meter row,

10 clean & Jerk 135/95#,

1500 meter row,

20 Clean & Jerks,

1000 meter row,

30 Clean & Jerks,

500 meter row,

40 Clean & jerks

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Endurance: Meet at ECF @ 530 am

10-12-14-16-18-20-22-24-24-22-20-18-16-14-12-10 of

Calories on Assault Bike

with 30 seconds rest after each set

Warmup: 3 Rounds ~ Not for Time

3 minutes on Assault Bike,

8 Ring Rows,

8 goblet squats,

8 single arm DB press (each side),

8 Reverse Hypers

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

Strength: Back Squat 5!

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

WOD: 10!

Front Squats 135/95#,

Burpees

Warmup: 3 Rounds of

Calorie Row x 10 cals

Single Arm KB Push Press x6/side,

KBS with 3 second pause at top x8,

Weighted Hip Extension with KB x 8

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

Strength/Skill: Hang Squat Clean 6x4

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

WOD: 8 Minute AMRAP:

8 Calorie row,

16 Alternating Single Arm DB Snatch 55/35#,

32 Double Unders

———————————————————————

Endurance: Meet at ECF @ 530 am

3x Death By Burpee + 10 meter sprints