Thursday, July 7th

Warmup: 4 Rounds of:

1 dumpster dash,

2 wall walks,

30 seconds side plank (per side),

6 seated box jumps,

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Strength: Shoulder Press 5x3

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WOD: Teams of 2 Athletes:

For Time - 800 meter run together then,

40 Burpees + 10 Power Jerks 155/105#,

30 Burpees + 20 Power Jerks 135/95#,

20 Burpees + 30 Power Jerks 115/75#,

10 Burpees + 40 Power Jerks 95/65#

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Endurance: Meet at ECF @ 530 am

Sandbagman!