Tuesday, April 19th

Accessory: Pullups 3x10,

1-Arm DB Row 3x15 per arm,

Walking Lunge 3x12 per leg

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Strength: Clean High Pull 5x3, Hang Power Clean 10x2

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WOD: 10! of

Power Cleans 135/95#,

2x DU's,

Dumpster Dash after each round

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Endurance: Meet at ECF @ 530 am

20 Minute AMRAP:

1 mile run

then with time remaining -

10 Ball over bar,

10 Ball slams,

10 weighted situps,

then at the 20 minute mark...

Run 2 miles