Warmup: Coached Choice

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Strength: Bench Press 6x4

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WOD: For Time:

30-20-10 of

Double DB Push Presses 50/35's,

Pullups

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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Strength: 15 minutes working on Power Clean practice

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WOD: Team Thursday:

Teams of 2 or 3:

2000 meter row,

10 clean & Jerk 135/95#,

1500 meter row,

20 Clean & Jerks,

1000 meter row,

30 Clean & Jerks,

500 meter row,

40 Clean & jerks

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Endurance: Meet at ECF @ 530 am

20! of

Calories on Assault Bike

Ab Mat Situps

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