PRE: 5 Sets: 4 Sumo Deadlifts (315/225), 8 Axle Bar Reverse Grip Bent Over Rows (95/65)

WOD: "Wodapalooza WOD 4" For time:

-10-20-30-40-50 Wall Balls (20/14)

*5x50ft shuttle runs after each round

(25ft down + 25ft back=1)

POST: 120 MB Russian Twist

PRE: Movement Standards

WOD: Partner Day! For time: 20 Rounds:

-12/9 Cal Bike/Row/Ski

-10 Front Rack Lunges (95/65)

-8 TTB (K2E/KB V-ups)

*Partners alt. whole rounds and rest.

POST: Mobility

PRE: Back Squat EMOTM x 12: Odd Minutes: 12/9 Cal Ski, Even Minutes: 3 Back Squats (Athletes choose a heavy load)

WOD: For time: 5 Rounds:

-5 HSPU (Box/Pike)

-10 Box Jumps (24/20)

-15 Deadlifts (155/115)

-200m Run

-25 Sit-Ups

-30 DU (x2 Singles)

POST: Mobility - Coaches choice