MISERY LOVES COMPANY (MLC)

Warm Up:  Run 1 mile or Row 1500m

With sandbag for ten minutes non stop do:  1 x MLC = Clean a sandbag to shoulder; squat, press to other shoulder, squat, repeat other side. Then 5 burpees.  Use sandbags or kettle bells with clean, squat, press, squat, rinse and repeat:)

Strength & Stamina:  5 rounds (cut rounds if necessary!)

3 Deadlift; 15 box jumps, Sampson stretch

Working Capacity:

Teams of 2

Phase I:  Max pullups in 10 minutes.  When you are not on bar you are doing pushups for rest.  1 minute transition

Phase II:  Max thrusters in 10 minutes.  When you are not on bar you are doing burpees for rest.  1 minute transition

Phase III:  800 m run or 1000m row

Durability:  25 4ct. flutter kicks x 3 sets, stretch for 2minutes in between sets.

Welcome Miki & Lee from Florida CrossFit, our special guest!!

Endurance:  Dynamic Drills

Warm Up:  500m row/200m run x2
followed by 30 squats/20 roller overs/30 OH squats

Strength:  Cleans

Working Capacity:  9 min on; 3 minute rest x 2 rounds

• Power Clean x3
• Push Up x6
• Knees to Elbows x9

Durability:

• 10 Wall Squats
• 10 WHEEL rollouts
• 10 Wheel pushup, pike, knees to chin