Warmup: 10 minutes of:

20 meter bear crawl,

20 situps,

20 shoulder taps,

20 db press (10 each side)

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Strength/Power: Working up to a max load of:

Pullups

Dips

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WOD: Team Cindy- 20 min AMRAP:

5 pullups,

10 pushups,

15 air squats

- only one athlete in motion at a time

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Endurance: Meet at ECF @ 530 am

Teams of 2 Athletes

“Im not going to tell you… just show up and earn that candy”

Warmup: 12 minutes of:

10 banded good mornings,

8 Reverse Hypers,

6 GHD Situps,

4 Burpee Box overs,

2 Forward Rolls

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Strength: Deadlift: 5x6;

Banded Hip Extensions: 3x8

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WOD: 3x 3 Minute AMRAP:

1 KBS + 1 Box Jump and over

~ Increase by 1 rep each round until time is called

~ 2 minutes rest between each round

Warmup: 12 minutes of:

10 banded good mornings,

8 Reverse Hypers,

6 GHD Situps,

4 Burpee Box overs,

2 Forward Rolls

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

Strength/Skill: 20 Minutes to work up to a working on moderate weight power clean

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

WOD: 10! of

Hang Squat Clean @ 50% of established Power Clean weight,

Toes to Bar

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Endurance: Meet at ECF @ 530 am

1 mile row, 2 mile run, 3 mile bike