Thursday, December 3rd

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

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Midline Work: 2 Rounds of

Lateral Bar set on a rack Step Overs x 12

OLY Bar Roll outs x 10

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Practice: Bar Muscle Ups

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Strength: Deadlift 4x8

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WOD: 7 Rounds for time

7 Burpee Box Overs 24/20”

3 Bar Muscle Ups

rest 5 minutes

2 Rounds for Time

35 Medball Cleans 20/14#

25 Push Jerks 115/75#

rest 5 minutes

3 Rounds for time

25 Hollow Bodies

15 Toes to bar

15 Ring Dips

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Endurance: Meet at ECF @ 530 am

On the 2.20 - 400 meter run x 5

rest 3 minutes

On the 2.15 - 400 meter run x 4

rest 3 minutes

On the 2.00 - 400 meter run x 3