Warmup: 10 minutes of:

10 calories on Ski Erg,

10 kbs,

10 later bench step overs,

10 Bent over DB flies

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

Strength: OTM X 10 minutes

3 Deadlifts

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

WOD: 16 minute AMRAP

200 meter run

20 Single KB Deadlifts

30 Pushups

40 Ab mat Situps

Warmup: 3 Rounds of:

Single Arm KB Over-Head Walking Lunge x20 meters,

KB Russian Twist x20,

Frog Hops x20 meters

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

Strength: OTM x 10 minutes

3 Front Squats ~ taken from the floor

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

WOD: 3 Rounds for Time:

400 meter run,

8 Devil Presses 50/35's,

16 Wallballs 20/14#

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Endurance: Meet at ECF @ 530 am

3x 10! of:

Calorie Row + burpees

with 3 minute rest between each round

Warmup: 3 rounds not for time:

12 Single Arm DB Row,

12 Situps,

12 lunges

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

Strength: OTM x 10 minutes

3 Power Jerks ~ taken from the floor

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

WOD: 4 Rounds for Time:

10 Calorie Row,

8 Snatches 95/65#