Warmup: 3 Rounds ~ Not for Time:

Single Arm DB Press x 10 (5 each side),

DB Round the world x 10 (5 each direction),

10 Calorie Ski Erg

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Strength: Pause Deadlift 6x3

1 second pause at knee both up and down

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WOD: 6 Rounds for time:

200 meter run,

12 suitcase KB deadlifts,

12 K2E

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Strongman Class @ 430 pm

Everyone is welcome ~ no experience required

Warmup: 10 minutes of:

6 Goblet Squats,

30 second single arm plank hold (15 seconds on each arm),

6 box jumps,

200 meter row

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Strength: 15 minutes working on Heaving Snatch Balance

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WOD: “Isabelle”

30 Snatches for Time 135/95#

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Endurance: Meet at ECF @ 530 am

24 down by 2 of

Box Step-ups

Pushups

Situps

with a run around the building after each set

Warmup: 10 minutes of:

9 jumping jacks,

9 curl-ups,

9 pushups,

9 ring rows,

9 goblet postion lunges

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Strength:

Bulgarian Split Squat: 6x4 Each Leg

then

Tempo Back Squat: 6x3 (3201) = (3 seconds down, 2 seconds at bottom, 0 up, 1 second at top)

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WOD: 10 Minute AMRAP:

2k Row then

with time remaining - Max reps burpee over rower