Warmup: 4 Rounds of:

1 dumpster dash,

6 pushups

12 Ab mat situps

6 seated broad jumps,

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Strength/Skill: Snatch 18x1

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WOD: "Issabel"

ForTime

30 Snatches 135/95#

Warmup: 10 minutes of:

10 calorie row,

10 Altenating Single Leg KB Deadlifts,

10 Reverse Hypers,

10 Banded Scap Pulls,

10 Alternating Arm KB Press

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Strength: Deadlift 6x6

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WOD: "Diane"

For Time:

21-15-9

Deadlift 225/155#,

HSPU's

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Endurance: Meet at ECF @ 530 am

40 minute amrap:

500 meter row,

800 meter run,

1000 meter bike

Warmup: 3 rounds of:

10 calorie Ski Erg,

3 Skin the cat,

20 meter prowler pulls,

10 seated Good Mornings

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Strength: Front Squat 6x6

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WOD: 6 Rounds of:

10 Squat Cleans 135/95#

10 Pullups

200 meter Run,