Tuesday, December 14th

Strength 1: Seated Alternating Dumbell Shoulder Press 4x8

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WOD: AMRAP 10:
1 Burpee Box Jump (24"/20")
1 Push Jerk (115/85)
2 Burpee Box Jumps (24"/20")
2 Push Jerks (115/85)
3 Burpee Box Jumps (24"/20")
3 Push Jerks (115/85)
...
Add 1 Per Per Round
No REST ~ right into…
8 Minute to build to Heavy Single Push Jerk

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Endurance: Meet at ECF @ 530

For Time

1 Mile Row (1600 Meters)

2 Mile Run

1 Mile Row