Warmup: 3 rounds of

12 lunges,

12 ring rows,

12 pushups,

12 back extension

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

Strength: Thrusters: 6x6

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

WOD: 2 rounds of-

50 DU's,

30 Thrusters 75/55#,

20 Pullups

————————————————-

Endurance: Meet at ECF @ 530 am

Tabata Something Else!!!!

Warmup: 10 minutes of:

200 meter run,

10 walking lunges,

30 second plank hold,

10 banded deadlifts,

10 kbs

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

Strength: Super Set x 6 Rounds

1a: Deadlift x 6

1b: Landmine Bull Horn Row x 6 <Rowvember>

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

WOD: 5 Rounds for Time

5 Deadlifts 275/185#

10 Burpees

Warmup: 3 rounds:

Tates Press x 8,

Banded pull aparts x 20,

Seated tricept ext x 12,

kb pullovers x 8

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

Strength: Bench Press 6x6

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

WOD: 10!

Hang Cleans 135/95#,

ring dips

—————————————

Endurance: Meet at ECF @ 530 am

For Time:

800 meter run

3 Rounds of:

20 cal row

20 pushups

20 ab mat Situps

1 mile run

2 Rounds of

20 cal row

20 pushups

20 ab mat Situps

800 meter run

20 cal row

20 pushups

20 ab mat Situps