Warm Up 

SB warm up #6

3x

1. Walking Sampson + WGS

2. SB RLD

3. Toy soldiers 

4. SB bent over rows

5. Crab toe touches

6. SB squats

WOD

5 rounds of:

30 deadlifts

40 squats

20 SB clean & jerk

Erin

Five rounds for time of:

40 pound Dumbbells split clean, 15 reps

21 Pull-ups

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. 

He is survived by his wife Nicole and his daughter Zarine.

Warm Up 

Agility complex #2

*Coach's choice cardio/ 2 minutes*

2 rounds of:

5m - 10m - 15m

1. Forward/ backward

2. Worlds greatest stretch 30 seconds each side

3. Shuffle

4. Sampson stretch 30 sends on each side

5. Carioca

6. 10 boot strap squats

7. 10 mountain climbers

WOD

4 rounds of

10 burpee over SB

3 reps of- 5 mountain climber + SB drag

2 minute SB run

Warm Up 

Combo activation #4

*Coach's choice cardio movement

1. 5 OHS with band 5 second pause

2. 10m OH duck walk with band

3. 5 straddle lateral lunges + walkout + push up

4. 10m walking pigeon 

5. Single leg deadlift 5R/5L

6. 15 hitchhikers

7. 10m Sampson stretch + lizard + rotation

Partner WOD

20 minute ping pong 

7 flutter kicks

DB snatch + 2 presses + 2 squats LEFT

5 box jumps/ 7 squat jumps

DB snatch + 2 presses + 2 squats RIGHT