Warmup: Coaches Choice

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Skill/Strength: 15 minutes working on hip mobility

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WOD: Teams of 2 Athletes:

Row 5K,

Bike 6 miles,

Athletes must trade machines after 500 meters on the rower

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Endurance: Meet at ECF @ 530 am

Same as Main WOD

Warmup: 10 minutes of:

10 calories on Ski Erg,

10 kbs,

10 later bench step overs,

10 Bent over DB flies

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Strength: OTM X 10 minutes

3 Deadlifts

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WOD: 16 minute AMRAP

200 meter run

20 Single KB Deadlifts

30 Pushups

40 Ab mat Situps

Warmup: 3 Rounds of:

Single Arm KB Over-Head Walking Lunge x20 meters,

KB Russian Twist x20,

Frog Hops x20 meters

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Strength: OTM x 10 minutes

3 Front Squats ~ taken from the floor

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WOD: 3 Rounds for Time:

400 meter run,

8 Devil Presses 50/35's,

16 Wallballs 20/14#

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Endurance: Meet at ECF @ 530 am

3x 10! of:

Calorie Row + burpees

with 3 minute rest between each round