Thursday, June 30th

Warmup: 4 Rounds of

10 meters bear crawl

20 meters monster walk

30 meters farmers carry


Buy-in: 4x12 Ring Pushups


Strength: Strict Press 12x1

*with 10 banded pull a-parts after each set


WOD: "Nicole"

20 minute AMRAP

400 meter run

Max Rep Pullups

*Score = total number of pullups completed

*Each time you come off of the pullup bar - you must run another 400 meters


Endurance: Meet at ECC @ 530 am

Group Bike Ride


Joe Kusnitz