• Endurance:  Dynamic Drills ROM – 5 suicide laps

Warm Up:  30 squats/20 rollovers/30 OH squats

Working Capacity:  5 rounds of 1 minute of each of the following exercises. 1 minute of rest between rounds.

• 25 yard shuttle run
• KB Swing
• Row
• Burpee
• Squat Clean

Durability:  100 flutter kicks/50 situps/20 leg levers

INSTRUCTORS WOD

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  10 min. Sand Bag Getups

Strength/Stamina:  5 rounds

• 95# Thruster x3
• HSPU x 6
• Sampson Stretch

Working Capacity:  30 minutes of:

• 3x power clean
• 3x hang squat clean
• 3x push press

Durability:

• 20 GHD
• 20 Back Extensions
• 20 Wheel rollouts