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 3x10

Prowler Push + Pull: 3x15 meters

Kroc Row: 3x8 (each side) <Rowvember>

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WOD: 10! of

Calorie Bike,

Deadlift 225/155#

Warmup: 2 Rounds of:

400 meter jog,

12 pushups,

12 curlups,

12 banded deadlifts,

12 banded pull aparts

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Strength/Skill: 15 minutes working on Turkish Get-ups

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WOD: Teams of 2 :

50-40-30-20-10 of

WB 20/16,

KBS 70/55#,

burpees

- ONLY 1 athlete in motion at a time

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Endurance: Meet at ECF @ 530 am

Coaches Choice ~ Plyometrics and bounding :)

Warmup: 10 minutes of:

KB Round the world x 8,

Bent over Flies x 10,

Plank hold x 30 seconds,

Ski Erg x 10 calories

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Strength: Bench Press 3x10

Super Set Dips 6-10 reps

Meadows Row: 4x8 (each side) <Rowvember>

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WOD: OTM for 12 minutes of

3 Push Presses,

10 Situps