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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/Open Practice: 30 Toes to Bar for time

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Strength: OTMX10 minutes of

3 Push Presses ~ taken from the floor (athlete picks weight + may change)

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WOD: 5 Rounds for Time

3 Shoulder to Over-Head 165/115#

6 Chest to bar Pullups

12 Bar over Burpees 

400 meter run

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Endurance: meet at ECC @ 6 am

10, 16 or 24 x 100 meter sprints - OTM

 

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