`

Warmup: 15 Athlete's Choice

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

Strength: One and a half Front Squats 3x10 @ 50% of BW

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

WOD: For Time

1000 meter row

50 Double Unders

40 KBS 55/35#

30 Pullups

20 Alternating KB Snatches 55/35#

10 HSPU's

800 Meter run

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

Endurance: meet at ECC @ 6 am

30 minute AMRAP

Run around the building

Med ball suisides 

20 Double Unders

Comment