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Warmup: 12 minutes of

20 banded pull aparts

1 dumpster dash

2 forward rolls

20 banded monster walks

2 minutes squat therapy 

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Buy-in: 15 minutes of Pistol Practice

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Strength: 6x8 seated dumbell presses

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WOD: 5 Rounds for time

5 Shoulder to Over-Head

10 Ring Rows

20 Ab Mat situps

1 Run Around the building

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Sellout: Front Squat 8x3 ~ Taken From the Floor

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Endurance: Meet at ECC @ 6 am ~ Coach Joe

10x 200 meter row + 200 Sprints

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