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

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

Strength/Skill: Pulling Power: 5 x Max load dead-hang pulllup then 5 x Negative Pullups x 5

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

WOD: For Time:

1000 meter row,

30 Alternating DB Snatches 55/35#,

30 Pullups

————————————————————

Endurance: Meet at ECF @ 530 am

On the 3 minute x 12:

row 500 meters

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