`

Warmup: 5 rounds of

10 meter bear crawl

10 ghd situps

10 dumbbell presses

10 oly bar bent over rows

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

WOD: "Uncle Sam" - Todays workout was designed in honor of our very own Sam. He will be turning 21 today and we are honoring him with his very own WOD.

4 Rounds of:

2 minute max rep tire flips

2 minute max distance slam ball tosses

2 minutes max distance farmers carry

2 minutes max distance weighted run

2 minute rest

------------------------------------------------------------------------

Endurance: meet at ECC @ 6 am

Group Bike Ride with Woody

Comment