Thursday, November 19th

Athlete Warmup: Row, Run or Bike —> get the blood flowing

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Midline Work: 2 Rounds of

Weighted Side Bend x 10 (on each side)

Sumo Deadlift with KB x 20

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Practice: Thrusters

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Strength: Thrusters 6x3

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WOD: Teams of 2 Athletes ~ 25 Minute AMRAP

100 Calorie Row

100 Burpees

100 DB Snatches 55/35#

100 Bar Muscle Ups

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Endurance - Meet at ECF @ 530 am

20! of

Calorie Bike

Row

GHD Situps