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Tuesday

Warmup: 4 rounds of:

2 mins on rower

2 minutes squat theopy

30 second L-sit Hang

30 second HS hold

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Buy-in: 20 GI Janes for time

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Strength: 3x10 One and a Half Back Squats

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WOD: OTMx 22 minutes of

Odd Mins – 10 OLY bar Over-head walking lung steps 95/55#

Even Mins – 10 Bar over burpees

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Endurance:  Meet at ECC @ 6 am

10x 200 meter row + 200 meter run ~ self regulated rest

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Wednesday

Warmup: 10! Of

Slam balls

med ball cleans

 box dips

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Strength:  OTMx8 minutes

3 Snatches

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WOD: 5 Rounds for Time

30 Situps

20 Wall Balls 20/14#

10 HSPU’s

1 Run Around the Building

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Thursday

Warmup: 12minutes of:

50' Banded Monster walk

8 seated dumbell presses

8 bent over rows

8 GHD situps

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Buy-in: 1 min Max rep Muscle Ups or Chest to Bar pullups

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Strength: Deadlift 4x3

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WOD: “Jackie”

For Time:

1000 meter row

50 Thrusters 45/35#

30 Pullups

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Endurance: Meet at ECC @ 530

Group Bike Ride ~ 60minute Ride

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