Warmup: 2 Rounds of:

400 meter jog,

12 pushups,

12 curlups,

12 banded deadlifts,

12 banded pull aparts

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

Strength: Deadlift 6!

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

WOD: 21-15-9 of

Deadlift 225/155,

Box Jumps 24/20"

Warmup: 3 rounds ~ not for time:

6 Front Rack Reverse Lunges,

6 Single leg Hip flexion with band,

6 banded donkey kickouts

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

WOD: For Time

4x 1 mile repeats

First run ~ rest 3 minutes

Second run ~ rest 2 minutes

Third run ~ rest 1 minute

**** Scaling option

4x 800 meter repeats

same rest

Warmup: 3 Rounds ~ Not for Time

3 minutes on Assault Bike,

8 Ring Rows,

8 goblet squats,

8 single arm DB press (each side),

8 Reverse Hypers

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

Strength: Thrusters 6!

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

WOD: "Jackie"

For Time

1000 meter row,

50 Thrusters 45/35# (OLY bar),

30 Pullups