Thursday, September 5th

ECF representing at the New Haven Road Race this weekend!  Go team!  (Photo collage credit: Shirley)

ECF representing at the New Haven Road Race this weekend! Go team! (Photo collage credit: Shirley)

Warmup: 12 minutes of

5 Heaving Snatch Balance

7 Floor Presses

9 Ring Rows

12 Box Jumps

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WOD: Teams of 2 Athletes (only 1 athlete in motion at one time)

50 Thrusters 95/65# + Pullups + Calorie Row

40 Thrusters 115/75# + Pullups + Calorie Row

30 Thruster 135/95# + Pullups  +Calorie Row

20 Thrusters 155/105# + Pullups  + Calorie Row

10 Thrusters 185/125 + Pullups + Calorie Row

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Endurance: Meet at ECF @ 6 am

On the minute for 30 minutes

Odd MInutes: Max Calories for 40 seconds - Rest 20 Seconds

Even Minutes: Max Rep 10 Meter sprints for 40 seconds - Rest 20 seconds

Joe Kusnitz