Tuesday, October 31st

Warmup: Single Arm KB Over-Head Walking Lunge 3x20 meters,

KB Russian Twist 3x20,

Frog Hops 3x20 meters

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

Strength: Sumo Deadlift 4x8

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

WOD: 3 Rounds for Time:

400 meter run,

15 Power Cleans 135/95#,

10 HSPU's

——————————————————-

Endurance: Meet at ECF @ 530 am

4 Rounds for Time:

500 meter ski erg,

800 meter run,

50 Ab Mat Situps