Tuesday, November 12th

Warmup: 3 Rounds of:

300 meter row,

Weighted Good Mornings x10,

Seated Box Jumps x 5,

Ring Rows x 10

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Strength: 3x6 Sn grip DL

Hang Muscle Snatch 4x2

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WOD: 10 rounds for time:

30 calorie row,

20 DU's,

10 burpees,

dumpster dash

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Endurance: Meet at ECF @ 530 am

Same as main WOD