Tuesday, July 13th

Warmup: Run, row or bike or Athletes Choice

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Midline ~ 2 Rounds not for time

Single Arm Banded Paloff Press with rotation x 10 (each side)

Single Arm Banded Anti Rotation Hold for 1 minute (each side)

Burpee Broad Jump x6

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Practice: Hollow body position practice

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Strength: OTM x 12 minutes

3 Shoulder Presses

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WOD: 16 Minute AMRAP

9 Shoulder to over-head 135/95#

15 Toes to bar

400 meter run

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Endurance: Meet at ECF @ 530 am

20! of

Burpees

with 400 meter run after each set

*wear a weighted vest