Warmup: Coaches Choice

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Body Building ~ Lower Body

4 Rounds of:

Cobra Step-down Reverse lunge x 20,

Goblet position Cosac squats x 10 (5 per side),

Weighted back extensions x 20,

OLY bar Good Mornings x10,

Weighted Hollow rocks with medball x 20,

Jog, row, bike or ski x 3 minutes

Warmup: 3 Rounds ~ Not for Time:

Single Arm DB Press x 10 (5 each side),

DB Round the world x 10 (5 each direction),

10 Calorie Ski Erg

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Strength: Pulling Power:

5 x Max load dead-hang pulllup then

5 x Negative Pullups x 5

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WOD: 20 minute AMRAP:

9 Power Cleans 95/65#,

9 pullups,

9 knees to elbows,

Dumpster Dash

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Endurance: Meet at ECF @ 530 am

for time:

100 cal row,

100 cal bike,

100 10 meter sprints

Warmup: 10 minutes - not for time:

10/8 calorie ski erg,

10 Single Leg DL,

10 Pallof Presses

10 burpees

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Strength/Skill: Squat Clean 6x2

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WOD: On the 2 minute x 12 rounds of:

1 clean + 1 Front Squat + 1 Jerk + 6 burpees