Tuesday, July 12th

Warmup: 10 minutes of:

kneeling KB around the world x 8,

Kneeling Single arm KB press x 8 (each side),

KB Russian twist x 8,

Plank position shoulder taps x 8,

8 calorie ski erg

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

Skill: 4 Rounds not for time:

OLY bar row x 8-12,

Eccentric Pullups x 6-8,

Box Assisted Pullups x 6-8,

Hollow Rocks x 10

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

WOD: For Time:

21-15-9 of

KBS 55/35#

Pullups

————————————————

Endurance: Meet at ECF @ 530 am

MAKRE SURE YOU ARE ON TIME! WE WILL DEPART THE GYM BY 540 AM

Morse St Hill repeats

6, 8 or 10 with 2 minutes rest after each round