Warmup: Coaches Choice

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Strength/Recovery: 5 Rounds of

10 banded deadlifts

10 banded high pulls

10 banded good mornings

10 banded seated rows

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WOD: Teams of 2 Athletes -

For Time:

800 meter run,

30 Thrusters 75/55#,

800 meter run,

30 Thrusters 95/65#,

800 meter run,

30 Thrusters 115/75#

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Endurance: Meet at ECF @ 530 am

10 Rounds of:

20 Calorie ski erg or rower,

10 Bench overs,

10 Decline pushups,

1 Dumpster Dash

Warmup: 3 rounds of:

10 calorie Ski Erg,

3 Skin the cat,

20 meter prowler pulls,

10 seated Good Mornings

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Strength: Snatch Grip Deadlift with 1 second pause at knee 6x3

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WOD: For Time:

800 meter run then,

3 rounds of

16 alternating DB Snatches 55/35#,

16 Box Jumps 24/20" then,

800 meter run

Warmup: 10 Minutes of:

8 Romainian Deadlift (each side),

8 Split Squats,

8 Slamball Side Throw

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Strength/Skill: 8 x Complex (1power clean + 2 Front Squats + 1 Squat Clean)

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WOD: 10 Minute AMRAP:

5 Dips,

10 Wallballs,

15 Situps

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Endurance: Meet at ECF @ 530 am

5x bike 2 miles + run around the building