Warmup: 15 minutes of:

300 meter ski erg,

10 KB Floor presses,

10 weighted situps with KB,

10 KB Pullovers

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

Strength:

1- Static Hip Extension Double KB Row on GHD 5x8,

2- Tempo Bench Press: 6x3 (3101) = (3 seconds down, 1 second at bottom, 0 up, 1 second at top)

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

WOD: For Time:

30-20-10 of

DB Bench Press,

Pullups

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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

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

——————————————————

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

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

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

—————————————————————

Strongman Class @ 430 pm

Everyone is welcome ~ no experience required