Thursday, October 23rd

Warmup: 10 minutes of:

20 calorie bike,

20 ab mat situps,

20 banded deadlifts,

20 banded flies

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Strength: Push Press 6x6

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WOD: OTM x 24 mins:

minute 1: 2-KB s2oh x 10,

Minute 2: 2KB OH walks x 30M,

Minute 3: KB Russian twists x 12

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Endurance: Meet at ECF @ 530 am

50-40-30-20-10 of

10 meter sprints

Ab Mat Situps