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Warmup: 

75 DU's or Singles

15 burpee box overs

50 DU's or Singles

10 Burpee box overs

25 DU's or Singles

5 burpee box overs

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Strength: Bench 5x3 ~ Increasing load

* with 10 ring rows after each set

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WOD: OTMx16 minutes

Odd minutes: 10 T2B

Even minutes: 10 KBS + 10 Pushups

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

Sellout: 3-5 Muscle-Ups

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Endurance: meet at ECC @ 6 am ~ Coach Joe

Prowler Mile

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