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Warmup: 7! of

Calorie Row

Box Jumps

Wall Balls

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

Strength: Front Squat 6x3

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

WOD: OTM x 20 Minutes

Odd Minutes: 10 - 10 meter sprints

Even Minutes: 6 Burpee toes to bar

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Endurance: Meet at ECC @ 6 am

1600 meter row then,

50-40-30-20-10

Burpees

Box Jumps

Calorie Bike

then,

1 mile run

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