Warmup: 10 minutes of:

10 cal ski,

10 banded deadlifts,

10 banded seated row,

10 banded shoulder press

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Strength: Snatch 20x1

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WOD: teams of 2 or 3:

4 mins max rep KBS 55/35# - only 1 athlete in motion while the others hold static position,

5 min max rep wall balls 20/14 - same work to static prescription,

6 mins max rep knees to elbows,

7 mins max cal row while other athletes dumpster dash

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Endurance: Meet at ECF @ 530 am

Same as Main WOD

Warmup: 3 Rounds of:

20 Jumping Jacks,

20 Crunches,

20 Standing Leg Swings (10 each side),

30 second goblet squat hold at bottom

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Strength: Hex Bar Deadlift 6x3

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WOD: For Time:

800 meter run,

9 Deadlifts 155/105#,

21 Box Jump and Overs 24/20",

400 meter run,

15 Deadlifts,

15 Box Jump and Overs,

200 meter run,

9 Deadlifts,

9 Box Jump and Overs

Warmup: 3 rounds of:

30 seconds kb shoulder packing,

20 banded face pulls,

10 bottoms up KB press

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Strength: Shoulder Press 6x3

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WOD: For Time: 10! of

Shoulder to Overhead 95/65#,

Pullups,

3xDouble Unders

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Endurance: Meet at ECF @ 530 am

10 x 1 minute row - 30 seconds rest;

10 x 1 minute bike - 30 seconds rest