Warmup: 15 minutes of:

8 Single arm Seated DB Press,

8 Single Arm Bentover rows,

12 banded push downs

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

Strength: Bench Press with KB: 6x3

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

WOD: Body Building Bliss!

5 Rounds of Superset

1a alternating DB flat bench press x 12

1b seated banded row x 12

1c dips x 12

4 Rounds of superset

2a Bent over flies x 12

2b Flat bench flies x 12

2c hang to l-sit x 6

Warmup: Coaches Choice

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

Strength/Recovery: 5 Rounds of

10 banded deadlifts

10 banded high pulls

10 banded good mornings

10 banded seated rows

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WOD: Teams of 2 Athletes -

For Time:

800 meter run,

30 Thrusters 75/55#,

800 meter run,

30 Thrusters 95/65#,

800 meter run,

30 Thrusters 115/75#

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Endurance: Meet at ECF @ 530 am

10 Rounds of:

20 Calorie ski erg or rower,

10 Bench overs,

10 Decline pushups,

1 Dumpster Dash

Warmup: 3 rounds of:

10 calorie Ski Erg,

3 Skin the cat,

20 meter prowler pulls,

10 seated Good Mornings

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

Strength: Snatch Grip Deadlift with 1 second pause at knee 6x3

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

WOD: For Time:

800 meter run then,

3 rounds of

16 alternating DB Snatches 55/35#,

16 Box Jumps 24/20" then,

800 meter run