`

Warmup: 12 minutes of

200 meter row

20 banded pull aparts

10 dumbbell bent over flies

5 chin ups

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

Strength: Push Press 5x15

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

WOD: 3 Rounds for Time

Run Around the Building

21 Box Jumps 24/20"

12 Deadlifts @ BW

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

Endurance: Meet at ECC @ 6 am

10x 10 KBS + 200 meter sprints ~ Rest = Work

Comment