Warmup: 12 minutes of:

3 Inch worms,

10 lateral bench step overs,

10 later plate drag steps (each leg),

10 plank-ups

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Strength: Power Clean 6x3

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WOD: 20 min amrap of:

3 Power Cleans 185/125#

6 Bar Facing Burpees

9 calorie row

- Rest 1 minute

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Endurance: Meet at ECF @ 530 am

Coach Shirley’s Special Birthday Workout

Warmup: 10 minutes of:

deadbug x 10,

bear crawl with dumbells x 10 meters,

reverse hypers x10

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Strength: Back Squat 6x3

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WOD: 4 Rounds for Time:

10 Front Squats 135/95##,

15 Pullups,

100 Single Unders

Warmup: 15 minutes of:

8 Single arm Seated DB Press,

8 Single Arm Bentover rows,

12 banded push downs

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Strength: Push Press 6x3

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WOD: OTM x 20 Minutes:

Minute 1: 6 burpee toes to bar,

Minute 2: 6 Double KB Push Presses

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Endurance: Meet at ECF @ 530 am

6 x 500 meter row + 10 Burpees ~ Rest 2 minutes between each round

or

6 x 1 mile Assault Bike + 10 Burpees ~ Rest 2 minutes between each round