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Warmup: 3 Rounds

200 meter row

20 ab mat situps

10 supermans

10 air squats

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Strength: Seated banded rows 4x10

*Athlete sits on the floor with band wrapped around post - athlete then pulls the band towards them

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WOD: Team Thursday - Teams of 2 athletes

25 Minute AMRAP

Partner A performs "Cindy"

AMRAP

5 Pullups

10 Pushups

15 Air Squats

Partner B runs around the building

*Partners switch at any time

*Score = Total rounds of "Cindy" performed by the team

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Endurance: Meet at ECC @ 6 am

3x (4x400 - 30 second rest, 2x800 - 2 minute rest)

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