Tuesday, August 2nd

Warmup: 10 minutes of:

200 meter run,

10 walking lunges,

30 second plank hold,

10 banded deadlifts, 10 kbs

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Strength/Skill: Front Squat 3x3

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WOD: 21-15-9 of

Deadlifts 185/125#

Bar facing burpees

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Endurance: Meet at ECF @ 530 am

4 Rounds for time:

500 meter row,

800 meter run,

30 calorie air dyne