Warmup: 10 minutes of:

6 Goblet Squats,

30 second single arm plank hold (15 seconds on each arm),

6 box jumps,

200 meter row

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

Strength: Squat Clean 6x3

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

WOD: 5 Rounds for Time:

6 Power Cleans,

12 Box Jump and Overs 24/20",

500 meter Row

Warmup: 6!

Medball clean + press,

Medball Russian Twist,

Calorie Bike

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

Strength: Shoulder Press 5x5

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

WOD: OTM x 15 Minutes:

minute 1: 12/10 Calorie Bike,

Minute 2: 12 DB Renegade Row,

Minute 3: 12 DB Shoulder to Overhead

——————————————————————

Endurance: Meet at ECF @ 530 am

Endurance: Happy 23rd Birthday to Avril!

Buy-in: 23 Calorie Row Sprint

WOD: For Time (Designed by Avril ~ with a little help :))

1 Mile Assault Bike

23 Ab Mat Situps

1023 meter row

23 Pushups

1.3 Mile Assault Bike

23 Jumping Lunges

1023 meter row

23 Burpees

Warmup: 3 Rounds ~ not for time:

20 Banded Side Steps,

Good Morning Holds for 30 seconds,

12 KBS

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

Strength: Back Squat 5x5

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

WOD: 12 min amrap:

1 pullup + 1 wallball...

**add 1 rep each round until time is called