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Warmup: 10 minutes of

10 banded pull aparts

10 dumbell rows

10 seated dumbell presses

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Buy-in: 2 minutes Max rep Double Unders

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Strength: Bench 5x5

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WOD: 10 -Down & Up of

Wall Balls 20/14#

Pushups

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Sellout: 21-15-9 of 

Kettlebell Thrusters 55/35# each hand

2x Double Unders

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Endurance: meet at ECC @ 6 am

24! by 3's of

Calories on Rower

Burpees over the rower

Run around the building

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