Warmup: 10 minutes of:

9 jumping jacks,

9 curl-ups,

9 pushups,

9 ring rows,

9 goblet postion lunges

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Strength: Front Squat 6x4

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WOD: 10 Minute AMRAP:

1 wall ball + 1 Ab Mat Situp

**Add 1 rep per movement until time is called

Warmup: 3 Rounds ~ Not for Time:

Single Arm DB Press x 10 (5 each side),

DB Round the world x 10 (5 each direction),

10 Calorie Ski Erg

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Strength: Deadlift 6x4

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WOD: 5 Rounds for time:

400 meter run,

18 KBS,

12 pullups

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Endurance: Meet at ECF @ 530 am

Strongman Mile

Warmup: 15 minutes of:

300 meter ski erg,

10 KB Floor presses,

10 weighted situps with KB,

10 KB Row,

10 KB Pullovers

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Strength: Shoulder Press 6x3

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WOD: 2 Rounds for Time:

30 DB Thrusters 50/35#,

50 Calorie Assault Bike,

50 DU's