Strength: Overhead Squat 3x3 @ 75% 1RM
WOD: 17 minute AMRAP! Team Burpee Tire Flips
After each team flips the tire 3 times - each team member must perform 1 burpee and jump onto the tire, inside the tire, and complete the round with an additional burpee. Tires can be occupied by single or multiple athletes. Athletes can rotate around the room to help and participate with other teams.
10 Rounds for Time
10 OverHead Walking Lunges 45/25# - total reps
10 Pull Ups
Endurance: Coaches surprise! @ 6 am at ECC
Diane on Crack!
Dead Lift 225/155#
Hand Stand Pushups (HSPU's)
30 Double Unders after each round