Thursday, June 22nd

Warmup: 4 Rounds of:

1 dumpster dash,

2 wall walks,

30 seconds side plank (per side),

6 seated box jumps,

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Strength: Shoulder Press 5x3

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WOD: Teams of 2 Athletes: For Time -

800 meter run together then,

40 Burpees + 10 Power Jerks 155/105#,

30 Burpees + 20 Power Jerks 135/95#,

20 Burpees + 30 Power Jerks 115/75#,

10 Burpees + 40 Power Jerks 95/65#

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Endurance: Meet at ECF @ 530 am

Teams of 2 Athletes: For Time -

1 mile run together then,

40 Burpee box overs + 20 Calorie Assault Bike

30 Burpee box overs + 40 Calorie Assault Bike

20 Burpee box overs+ 60 Calorie Assault Bike

10 Burpee box overs + 80 Calorie Assault Bike