Thursday, May 22nd

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

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Strength: Pulling Power:

5 x Max load dead-hang pulllup then

5 x Negative Pullups x 5

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WOD: 20 minute AMRAP:

9 Power Cleans 95/65#,

9 pullups,

9 knees to elbows,

Dumpster Dash

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Endurance: Meet at ECF @ 530 am

for time:

100 cal row,

100 cal bike,

100 10 meter sprints