400 m run D.R.O.M.s 15 minute strength Back squat 5-5-3-3-1 Hero WOD “Manion” 7 Rounds for time: 400 M Run 29 Back Squats (135/95)

400 M Run D.R.O.M.s 15 Min Strength Bench Press 5-5-3-3-1 Metcon: Tabata Dianne (Deadlifts, HSPU)

400 M Run D.R.O.M.s Metcon: 10 emom Even min 5 Sit ups 10 Heavy kb swing Odd min 5 squats 115/75 10 burpees

Warm-up 400 M Run D.R.O.M.s 12 Min Strength Strict Press 5-5-3-3-1 Metcon: 7 Rounds for time 7 Push Press (135/95) 7 Push-ups 7 Toe to Bars

Warm-up 400 M Run D.R.O.M.s Skills 10 Min Double Under Practice – Record best unbroken set Metcon: 4 Min AMRAP 400 M Med Ball Run (20/14) 30 Double Unders (2:1 Singles)  20 Box Jumps w/ Med Ball 10 Wall Ball Sit-ups Rest 2 Min, Then Repeat as 8 Min AMRAP

Warm-up 400 M Run D.R.O.M.s 12 Min Strength Back Squat 5-5-3-3-1 Metcon: Death By Fran