Tuesday, November 4th

Warmup: 15 minutes of:

8 Single arm Seated DB Press,

8 Single Arm Bentover rows,

12 banded push downs

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Strength: Push Press 6x3

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WOD: OTM x 20 Minutes:

Minute 1: 6 burpee toes to bar,

Minute 2: 6 Double KB Push Presses

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Endurance: Meet at ECF @ 530 am

6 x 500 meter row + 10 Burpees ~ Rest 2 minutes between each round

or

6 x 1 mile Assault Bike + 10 Burpees ~ Rest 2 minutes between each round