Tuesday, August 4th

New Elm City Merch! Brought to you by the K-Team

Warmup: 10 minutes of

10 cal row

10 KB Straight legged deadlift

10 Single Arm KB press (each arm)

20 meter high knees

20 situps

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Strength: Front Squat 3x20

*with 5 Seated Box Jumps after each set

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WOD: On the 3 Minute x 30 Minutes

3 Snatches

6 HSPU’s

9 Box Jumps 24/20”

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Endurance: 5 Rounds for Time

500 meter row

20 burpees

30 Double Unders