Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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

Strength: OTM x 6 mins x 3 OHS

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

WOD: 5 rounds for time:

30/20 cal row,

12 Devil's Press 50/35's

————————————-

Endurance: Meet at ECF @ 530 am

800 meter run,

50 situps,

1 mile run,

100 reverse lunge steps,

2 mile run

Warmup: 3 Rounds not for time:

30 seconds of Jumping Jacks,

15 banded high pulls,

15 banded pull aparts,

15 banded flies,

16 banded single arm presses (8 per side)

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

Strength/Skill: 3 Rounds of:

30 sec hanging hollow holds - 1 minute rest;

20 seconds of chin over bar holds - 1 minute rest,

30 max rep ring or bar rows - 1 minute rest

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

WOD: 21-15-9 of:

Hang cleans 95/65#,

Ring Dips

Super Saturday

OTM x 6 minutes

3 Snatches

OTM x 6 minutes

3 Clean & Jerks

Rest

5 Rounds for time:

500 meter row,

400 meter run,

6! Of

SDHP, 95/65#

Hang Cleans, 95/65#

S2OH 95/65#

==========================

Sunday

Sunday Funday @ 8 am

Open Gym @ 9 am