Tuesday, January 23rd

Warmup: 3 Rounds of:  

3 forward rolls,  

6 Bulgarian Split squats,  

12 Reverse Lunge Steps 

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Strength: Back Squat with 3 second tempo down, 1 second in the bottom: 5x5 

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WOD: 5 rounds for time:  

30 step ups,  

20 DU's,  

10 burpees, dumpster dash 

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Endurance: Meet at ECF @ 530 am 

10 rounds for time:  

30 step ups,  

20 DU's,  

10 burpees,  

dumpster dash 

Joe Kusnitz