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Some things never change! 

Some things never change! 

Warmup: 12minutes of:

50' Banded Monster walk

8 seated dumbell presses

8 bent over rows

8 GHD situps

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Buy-in: 1 min Max rep Muscle Ups or Chest to Bar pullups

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Strength: Deadlift 4x3

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WOD: For Time

15-12-9-12-15 of

Calories Row

Thrusters 95/65#

Pullups

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Endurance: Meet at ECC @ 530

Group Bike Ride ~ 60minute Ride

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