Warmup: 2 rounds of

300 meter row,

10 pushups,

10 Banded Scap pulls (5 each side),

10 KB Round the worlds,

3 Skin the cat

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Strength: Super Set x 6 Rounds:

A - Shoulder Press x 3,

B - Chin-ups 3-5 reps,

C- Flat Bench DB Flies x 8

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WOD: 4 Rounds for Time:

5 Push Presses 115/75#,

7 Dips,

9 Calories on Rower

Warmup: Coaches Choice

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Buy-in: 50 burpees

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WOD: 10 x

200 meter row + 200 meter run ~ Self Regulated Rest

*Athletes must rest between rounds :)

Warmup: 3 Rounds of

Dumbell Press x10,

OLY Bar Upright Row x15,

Box Jumps x5

Ski Erg x 10 cals

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Strength: Power Snatch 6x3

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WOD: 5 Rounds for Time:

500 meter row,

12 KBS,

8 Knees to Elbows