PRE: Movement Standards

WOD: Partner Day! For time:

-1 mile run

-50 Squat Cleans (115/85)

-1 mile run

-100 DB Burpee box overs (24/20, 35/20)

-1 mile run

-150 Amer. KB Swings (53/35)

*Partners alt. reps and rest as needed.

POST: Mobility

PRE: 6 Sets: 75m Sled Push or Pull

WOD: Fight Gone Bad, 1 minute of work at each station for total reps:

-Thrusters (95/65)

-Power Cleans

-Box Jump Overs (24/20)

-Pull-ups

-Ski

-Rest

POST: 45 x 4-Count Flutter Kicks

PRE: EMOTM x 12: Odd Minutes: 0:40 HS Walk Practice, Even Minutes: 5-5-4-4-3-3 Power Snatches *Increase in load each set.

WOD: Complete as many calories as possible in 20 minutes:

-Bike -Row -Ski

*Athletes choose machine.

POST: 30-20-10: Feet Elevated Sit-ups, DB Russian Twist