Warmup: 15 minutes of:

8 Single arm Seated DB Press,

8 Single Arm Bentover rows,

12 banded push downs

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

Strength: Tempo Bench Press 5x5 (3001)

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

WOD: OTM x 24 minutes:

Minute 1: Seated Plate raises x 8 + Seated Plate Tricep Ext x 8,

Minute 2: 40 second Side Plank (20 seconds per side),

Minute 3: Banded High Pulls x 8 + Banded Pull aparts x 12

————————————————————————————

Endurance: Meet at ECF @ 530 am

10x 10 KBS + 200 meter run sprints

Warmup: 3 rounds of:

10 calorie Ski Erg,

3 Skin the cat,

20 meter prowler pulls,

10 seated Good Mornings

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

Strength: Deadlift 5x4

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

WOD: 12-9-6 of

Calorie Row,

Deadlifts 225/155#,

HSPU's

Warmup: 3 Rounds of:

3 forwarrd rolls,

6 Bulgarian Split squats,

12 Reverse Lunge Steps

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

Strength: Back squat with tempo 3001 5x5

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

WOD: 5 rounds for time:

30 step ups,

20 DU's,

10 burpees,

dumpster dash

———————————————————

Endurance: Meet at ECF @ 530 am

30 Rounds of:

odd minutes - row 40 seconds; 20 seconds rest,

even minutes - run 40 seconds; 20 seconds rest