Warmup: Athlete’s Choice
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Strength: Back Squat 6x3
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WOD: 12 minute AMRAP
8 Wallballs,
8 Pushups,
8 lateral medball step oves,
8 ball slams
Warmup: Athlete’s Choice
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Strength/Skill: Snatch 8x2
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WOD: 3 Rounds for time:
500 meter ski erg,
30 alternating DB Snatches 50/35#
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Endurance: Meet at ECF @ 530 am
4 Rounds for Time:
500 meter ski erg,
30 Double Unders,
500 meter row,
20 GHD Situps,
400 meter run,
10 Pullups
Warmup: Athlete’s Choice
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Strength: 5 x 2 deadlift,
KB Upright rows: 4x12
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WOD: 10 rounds for time:
12 Calorie Row,
9 db deadlifts 50/35#,
6 db hang cleans,
3 db shoulder to overhead