Wednesday, March 13th

We got some bad ass women here at Elm City

We got some bad ass women here at Elm City

Warmup: 10 minutes of

10 back squats

10 pushups

10 situps

10 pullups

10 KBS

++++++++++++++++++++

Strength: OTM x 10 Minutes

3 - Power Cleans ~ should be moderate to heavy weight

+++++++++++++++++++++++++++++++++++++++++++++++

WOD: 6 Rounds for Time ~ 8 minute CAP!

5 Power Cleans 185/105#

6 Ring Dips

Joe Kusnitz