Thursday, August 19th

Midline: 3 Rounds ~ Not for Time

10 Meter Plate Push

10 Plate Around the World

10 Plate Russian Twists

+++++++++++++++++++++

WOD: Teams of 3 Athletes ~ 30 Minute Cap

2 Rounds for Time

Run 1600 meters

100 Dumbell Thrusters

150 GHD Situps

200 Dumbell Lunges

250 Double Unders

———————————————-

Endurance: Meet at ECF @ 530 am

“BA Eight”

1000 meter row then,

20 Seconds work: 10 Seconds rest with 1 minute rest between movements

Squat Press

rest

Plank Renegade Row

rest

In & Out Squat

rest

Hammer Curl

rest

Alternating weighted lunges

rest

OH Tricep

rest

Bent over Wide Row

rest

Shoulder Press