Tuesday, December 15th

Monday 530 am class getting it done!

Warmup: 

75 DU's or Singles

15 burpee box overs

50 DU's or Singles

10 Burpee box overs

25 DU's or Singles

5 burpee box overs

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Buy-in: 3 Rounds of

Box Jumps 24/20"

30 Seconds on: 10 Seconds Rest x 3 

* 2 minutes rest between each round

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Strength: Bench 5x3 ~ Increasing load

* with 10 ring rows after each set

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WOD: For Time

500 meter row

200 meter slamball toss

100 meter OH Walking Lunges 45/25#

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Sellout: 3-5 Muscle-Ups

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Endurance: meet at ECC @ 6 am ~ Coach Joe

Prowler Mile