Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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WOD: Teams of 2 Athletes:

1 mile run then,

2000 meter ski + 40 Calorie Assault bike,

1500 meter ski + 60 Calorie Bike,

1000 meter ski + 80 Calories on Bike,

500 meter ski + 100 calories on bike,

then 1 mile run

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Endurance: Meet at ECF @ 530 am

Same as main class

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

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Strength: Pause Deadlift 6x3

1 second pause at knee both up and down

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

WOD: 6 Rounds for time:

200 meter run,

12 suitcase KB deadlifts,

12 K2E

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Strongman Class @ 430 pm

Everyone is welcome ~ no experience required

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: 15 minutes working on Heaving Snatch Balance

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

WOD: “Isabelle”

30 Snatches for Time 135/95#

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Endurance: Meet at ECF @ 530 am

24 down by 2 of

Box Step-ups

Pushups

Situps

with a run around the building after each set