Thursday, July 15th

Warmup: Run, row or bike or Athletes Choice

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Midline ~ 2 Rounds not for time

Single Arm Banded Paloff Press with rotation x 10 (each side)

Single Arm Banded Anti Rotation Hold for 1 minute (each side)

Burpee Broad Jump x6

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Practice: Superman Practice

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Strength: OTM x 12 minutes

3 Thrusters

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WOD: “Team Barbara”

Teams of 2 Athletes - 5 Rounds

20 Pullups

30 Pushups

40 Situps

50 Air Squats

Rest 3 minutes

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Endurance: Meet at ECF @ 530 am

OTM x 30 Minutes

10 KBS

10 KB Squats

10 Single Arm KB Snatches

10 KB step-up and overs

10 KB Burpee