`

Warmup: 4 Rounds of

5 pullups

10 pushups

15 medball cleans

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

Buy-In: 3x max rep dips

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

Strength: OTMx 15 minutes 

3 Front Squats ~ Moderate Weight (taken from the floor)

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

WOD: 10!

KBS 70/55#

Box Jumps 30/24"

Situps 

=====================================================

Endurance: Meet at ECC @ 6 am

1x(50 burpees +run around the building),

2x (40 ab mat situps with + run around the building),

3x(30 pushups + run around the building),

4x(20 KBS 55/35# + run around the building)

 

Comment