Warmup: 15 minutes of

Banded Hip Flexors x 10,

Seated Leg Extension with Medball x 10,

Lying Leg Curls with Medball x10,

Banded Kickouts x 10 (each leg)

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Strength/Skill: Squat Clean 12x1

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WOD: 10! of

Snatches 95/65#

GHD Situps

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Endurance: Meet at ECF @ 530 am

30 minute amrap

Obstacle Course :)

Warmup: 12 minutes of:

12 jumping jacks,

12 single arm kb suitcase deadlift (6 per side),

12 Single KB Box Step-ups,

12 calorie Ski Erg,

12 Reverse Hypers

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Strength: Deadlift 5x5

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WOD: 5 Minute AMRAP:

1 Deadlift @BW + 1 T2B,

2 Deadlifts + 2 T2B.... unitl time is called,

Rest 2 minutes then,

5 Minute AMRAP:

1 KBS + 1 Pushup,

2 KBS + 2 Pushups... continue adding 1 rep until time is called

Warmup: 4 Rounds of:

2 minutes bike or row,

8 Hip Extensions,

30-45 second Plank Holds,

8 Ring rows,

8 Weighted Knee ups,

8 Pushups

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Strength: Front Squat 5x5

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WOD: 3 rounds for time:

30 Calorie row,

20 box jumps and step overs,

30 DU's

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Endurance: Meet at ECF @ 530 am

10 rounds for time:

10 burpees,

20 jumping lunges,

30 Situps,

1 run around the building