Thursday, October 30th

Warmup: 3 Rounds of:

KB Floor Presses x 10,

Kneeling KB Round the world x 10,

KB bent over flies x 10,

Ball over Bar x 10

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

Strength: Shoulder Press 5x4

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

WOD: 6 rounds for time:

9 pullups,

15 pushups,

21 ab mat situps

———————————————————————-

Endurance: Meet at ECF @ 530 am

4 Rounds for time:

500 meter row,

800 meter run,

30 calorie Assault Bike