WHERE: The Armory
WHEN: 0600, 1130 and 1700
WHAT:

DWOD:
“Annie”
50‐40‐30‐20‐10 reps of:
Double‐unders
Sit‐ups

SWOD:
Apprentice/Craftsman:
Press 5 reps @65% of 1RM
Press 5 reps @75% of 1RM
Press 5 reps+ @85% of 1RM

Expert: Power Clean 3,3,3,3,3

Elite:
Clean Deadlift+High Hang Muscle Clean+Front Squat+Push Press
3×10ea AHAP
3 Position Clean (Floor, Knee, & High Hang) 3ea@50%, 3ea@55%, 3×3@60%

EWOD…KABLOW!
EWOD:
Run, Bike, Swim or C2 this one….

4×5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.