Warmup: 10 minutes of:

20 meter single arm KB walking lunge (10 meters per arm),

10 Hip Extensions,

20 Mountain Climbers,

10 Lying Curl ups

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Strength: Deadlift 3x12

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WOD: For Time:

21-15-9 of

Deadlift 315/205#,

Box Jump 30/24"

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Endurance: Meet at ECF @ 530 am

row 2K,

bike 120 cals,

run 1 mile

Warmup: 3 rounds ~ not for time:

20 meter back pedal,

10 banded deadlifts,

20 meter bear crawl,

10 banded shoulder press,

20 meter lunge

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

Strength: Power Jerks 3x10

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

WOD: 4 Rounds for Time:

400 meter run,

12 Double DB Deadlifts,

6 GI Janes

Super Saturday

20 minutes working on Power Clean

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

"Clarence"

16 minute AMRAP of:

5 Rope Climbs,

15 Thrusters 115/75#,

45/33 Calories on Assault Bike

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Sunday

Sunday Funday @ 8 am

Tempo Deadlift 6x6

WOD - 4 Rounds for Time

1) 500 m Row then

2) Each Side:

3 DB Clean/Lunges

3 Kneeling Press

3 Goblet Lunge

Open Gym @ 9 am