Warmup: Athlete’s Choice

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Strength: Power Jerks 3x10

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WOD: For time:

400 meter run,

25 pullups, then

30-20-10 of

Ab mat Situps,

Push Presses with WB, then

25 pullups,

400 meter run

Warmup: Athlete’s Choice

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Strength/Skill: Hollow Rocks 3x20

Max Weight Pullup: 6x1

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WOD: Teams of 2 - ONLY 1 athlete in motion at a time:

60-50-40-30-20-10 of

Calorie row,

Burpees

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Endurance: Meet at ECF @ 530 am

50-40-30-20-10 of

Calorie row,

burpees

Strength/Skill: Hang Power Clean 3x10

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WOD: 10!

KBS 70/55's,

2xDU's

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Sellout: 3 minute max rep bag over shoulder