Thursday, November 13th

Warmup: 10 minutes of:

10 cal ski,

10 banded deadlifts,

10 banded seated row,

10 banded shoulder press

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Strength: Snatch 20x1

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WOD: teams of 2 or 3:

4 mins max rep KBS 55/35# - only 1 athlete in motion while the others hold static position,

5 min max rep wall balls 20/14 - same work to static prescription,

6 mins max rep knees to elbows,

7 mins max cal row while other athletes dumpster dash

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Endurance: Meet at ECF @ 530 am

Same as Main WOD