Strength-

10 Minute EMOM (every minute on the minute)
1 power clean, 1 hang power clean, 1 jerk
Perform 1 power clean for the floor, lower the bar back to the hang position and perform 1 hang power clean, then a jerk (push or split)

Wod-
10 minute AMRAP (as many reps/rounds as possible) 10 deadlifts  225/185
push ups (15 guys/10 girls)
Run 200M
-_-_—-rest 2 minutes—-_-_-
Then perform as many tire flips as possible in 3 minutes with a partner. For every 20 tire flips your team gets it counts as 1 more round on your total score. .

11/03/16

Yeah Yeah It’s Cardio Day.

Strength- Bench Press
8,8,8,8,8

Wod
Chipper-complete in any order
800m Run (take a sandbag to make it fun)
50 Cal Row
40 Push ups30 Pull Ups
20 Cal Bike
Between each exercise push the sled 100m

Strength

Strict press. 8,8,8,8,8

WOD

100 Overhead Squats 75/55

Everytime you drop the bar 10 bar facing burpees.

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