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Warmup: 3 Rounds

12 Reverse Hypers

50 meter bear crawl

Run around the building

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Strength: Snatch Balance 4x1

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WOD: Option #1

Teams of 3 Athletes ~ 30 MInute CAP!

100 Pullups

100 OHS 75/55#

80 Box Jump Overs 24/20”

80 Thrusters 95/65#

60 Toes to Bar

60 Front Squats 115/80#

40 Burpee Box Jump Overs 24/20”

40 Clusters 135/95# (Cluster = Squat Clean + Thruster)

WOD Option #2

2 Rounds of

10 Pullups

10 OHS 75/55#

rest 1 minute

3 Rounds of

8 Box Jump overs 24/20”

8 Thrusters 95/65#

rest 1 minute

4 Rounds of

6 Toes to bar

6 Front Squat 115/80#

rest 1 minute

5 Rounds of

4 Burpee Box Overs 24/20”

4 Clusters 135/95#

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Endurance: Meet at ECC @ 6 am

20,30 or 40 minutes out and back ~ negative split

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