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Warmup: 4 Rounds ~ Not For Time

10 Ring Rows

15 Air Squats

20 Alternating Single Leg KB deadlifts

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

Strength: Weighted Good Mornings (with OLY BAR) 4x8

with 6 weighted knees to elbows or knee ups after each set

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

WOD: For Time

1 Run Around the Building

40 KBS 55/35#

2 x Run Around the Building

30 KBS 

3x Run Around the Building

20 KBS

4x Run Around the Building

10 KBS 

5x Run Around the Building

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Endurance: Meet at ECC @ 6 am

YOKE MILE!

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