Warmup: 20 minutes of:
300 meter row,
Plank postition plate drag x 10 meters,
Banded pull aparts x 20,
Banded Flies x 20,
bar hang x 30 seconds
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Strength: Weighted Ring Rows <Rowvember>
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WOD: Teams of 2 athletes - 30 Minute AMRAP
Parter 1 2x around the building,
partner 2 1 mile assault bike
~ switch when both partners are done
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Endurance: Meet at ECF @ 530 am
Same as Main WOD
Warmup: 3 rounds ~ not for time:
6 Zercher Reverse Lunges,
6 Single leg Hip flexion with band,
6 banded donkey kickouts
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Strength: Back Squat: 5x2
Seated Banded Row: 4x12
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WOD: 12 minute amrap:
8 Wallballs,
8 Pushups,
8 Lateral medball step overs,
8 Ball slams
Warmup: 10 minutes of:
8 Scap pushups,
16 Mountain climbers,
8 banded deadlifts,
16 ab mat situps
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Strength: Snatch 8x2
Pendlay Row 6x8 <Rowvember Movement>
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WOD: for time:
500 meter ski erg,
30 alternating DB Snatches 50/35#,
500 meter row,
20 alternating DB snatches,
400 meter run,
10 snatches
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Endurance: Meet at ECF @ 530 am
4 Rounds for Time:
500 meter ski erg,
30 Goblet Squats,
500 meter row,
20 Goblet Squats,
400 meter run,
10 Goblet Squats