Warmup: 10 minutes of:

KB Round the world x 8,

Bent over Flies x 10,

Plank hold x 30 seconds,

Ski Erg x 10 calories

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Strength: Bench Press 3x10

Super Set Dips 6-10 reps

Meadows Row: 4x8 (each side) <Rowvember>

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WOD: OTM for 12 minutes of

3 Push Presses,

10 Situps

Warmup: 3 Rounds of:

300 meter row,

Weighted Good Mornings x10,

Seated Box Jumps x 5,

Ring Rows x 10

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Strength: 3x6 Sn grip DL

Hang Muscle Snatch 4x2

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WOD: 10 rounds for time:

30 calorie row,

20 DU's,

10 burpees,

dumpster dash

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Endurance: Meet at ECF @ 530 am

Same as main WOD

Regular Schedule!

Warmup:

3 Rounds of:

10 calorie assault bike,

10 goblet squats,

10 ghd situps,

10 alternating quadrapeds

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Strength: Back Squat 3x10

Seal Row 4x8 <Rowvember>

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WOD: OTMx 20 Minutes:

Odd Minutes 1 Rope Climb + 6 Burpees,

Even Minutes 3 Thrusters 155/105#