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Coach Mark actually doing one of the posted workouts  

Coach Mark actually doing one of the posted workouts
 

Warmup: 3 Rounds of

6 OLY bar Back Squats

5 KBS

4 chin ups

3 HSPU's

200 meter row

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Strength: OTMX10 minutes - 2 Snatches

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WOD: 3 Rounds for Time

30 Ab Mat Situps

30 Ab mat raise Supermans

800 meter run

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Endurance: meet at ECC @ 6 am

1 mile run

100 GHD Situps

100 GHD Back Extensions

1 mile run
 

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