Thursday, September 24th

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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Strength: OTM x 10 Minutes:

4 Front Squats ~ taken from the floor

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WOD: For Time:

40 push presses 95/65#,

400 meter run,

40 ring dips,

400 meter run,

40 pushups

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Endurance: Meet at ECF @ 530 am

For Time:

40 Calorie Row

800 meter run,

40 Calorie Bike

800 meter run,

40 Burpees