Warmup: 2 rounds of

300 meter row,

10 pushups,

10 Banded Scap pulls (5 each side),

10 KB Round the worlds,

3 Skin the cat

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

Strength: Shoulder Press 6x6

with 10 Single legged ring rows after each set <rowvember>

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

WOD: OTM x 24 mins:

minute 1: 2-KB s2oh x 10,

Minute 2: 2KB OH walks x 30M,

Minute 3: KB Russian twists x 12

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