Tuesday, March 9th

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

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Midline Work: Captain Crunch

2 Rounds

Single Legged Hip Thrusts x 10 ~ ON each leg

OG Crunches x 20

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Practice: Banded Face Pulls

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Strength: Seated OLY Bar Shoulder Press 4x6

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WOD: For Time

400 Meter run

25 Push Press 95/65#

50 Double Unders

400 meter run

20 Push Press

40 Double Unders

400 meter run

15 Push Press

30 Double Unders

400 Meter Run

10 Push Press

20 Double Unders

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Endurance: Meet at ECF @ 530 am

2 Rounds for Time

400 Meter run

25 Box jumps and overs

50 Double Unders

400 meter run

20 Box Jumps and overs

40 Double Unders

400 meter run

15 Box Jumps and overs

30 Double Unders

400 Meter Run

10 Box jumps and overs

20 Double Unders