Tuesday, January 12th

Athlete Warmup: Row, Run or Bike —> get the blood flowing

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Midline Work: 2 Rounds of

Hollow Rocks x 20

Supermans x 20

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Practice: Viking Press

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Strength: Behind the Neck Press 4x10

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WOD: 3 Rounds for Time

10 Thrusters 95/65#

10 Pullups

Run Around the Building

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Endurance: Meet at ECF @ 530 am

30 Minute AMRAP

5K Row

*with time remaining AMRAP

Cindy - 5 Pullups, 10 Pushups, 15 Air Squats