Warmup: 3 rounds ~ not for time:

6 Zercher Reverse Lunges,

6 Single leg Hip flexion with band,

6 banded donkey kickouts

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

Strength: Back Squat: 5x2

Seated Banded Row: 4x12

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

WOD: 12 minute amrap:

8 Wallballs,

8 Pushups,

8 Lateral medball step overs,

8 Ball slams

Warmup: 10 minutes of:

8 Scap pushups,

16 Mountain climbers,

8 banded deadlifts,

16 ab mat situps

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

Strength: Snatch 8x2

Pendlay Row 6x8 <Rowvember Movement>

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

WOD: for time:

500 meter ski erg,

30 alternating DB Snatches 50/35#,

500 meter row,

20 alternating DB snatches,

400 meter run,

10 snatches

——————————————————————-

Endurance: Meet at ECF @ 530 am

4 Rounds for Time:

500 meter ski erg,

30 Goblet Squats,

500 meter row,

20 Goblet Squats,

400 meter run,

10 Goblet Squats

Warmup: 10 minutes of:

10 Shoulder Shrugs,

10 Banded lat pulldowns,

20 mountain climbers

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

Strength: 5 x 2 deadlift,

KB Upright rows: 4x12 <Rowvember Movement>

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

WOD: 10 rounds for time:

12 Calorie Row,

9 db deadlifts 50/35#,

6 db hang cleans,

3 db shoulder to overhead