`
 Cintia pushing through a set of thrusters.  Glad you're a part of our community--keep up the solid work!

Cintia pushing through a set of thrusters.  Glad you're a part of our community--keep up the solid work!

Warmup: 12 minutes of

30 meter farmers carry

2 minutes of squat therapy

30 second L-Sit holds

12 reverse hypers

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

Super Set x 3 ~ Not for Time

A - OHS x 6

B - Single Arm Over head KB Reverse Lunge x 6 (on each leg)

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

WOD: "Nancy"

5 Rounds for Time

400 meter run

15 OHS 95/65#

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

Endurance: Meet at ECC @ 6 am

1 mile run then,

15! of

Burpees

Ab Mat situps

with 100 meter row between each round

***Start Planning now for Thursday's Endurance! Elm City Duathlon

Meets at ECC @ 530 am ~ bike to YMCA ~ swim then bike back

Dust off that bike now!

 

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