Thursday, April 24th

Warmup: 3 Rounds ~ Not for Time:

Single Arm DB Press x 10 (5 each side),

DB Round the world x 10 (5 each direction),

10 Calorie Ski Erg

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

Strength/Skill: Pulling Power: 5 x Max load dead-hang pulllup then 5 x Negative Pullups x 5

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

WOD: For Time:

1000 meter row,

30 Alternating DB Snatches 55/35#,

30 Pullups

————————————————————

Endurance: Meet at ECF @ 530 am

On the 3 minute x 12:

row 500 meters

Joe Kusnitz