Friday, October 14th

Warmup: 3 minutes of Ski Erg then,

3 Rounds of

Banded Scap Pulls x 8 ~ each side

Pushups on box x 8

Ring Rows x 8

Hollow rocks x 12

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Strength: Power Clean 5!

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WOD: Tester #3 - “Shall remain nameless”

For Time:

800 meter run,

10 Burpees,

40 Situps,

600 meter run,

20 Burpees,

30 Situps,

400 meter run,

30 Burpees,

20 Situps,

200 meter run,

40 Burpees,

10 Situps