Thursday, August 11th

Warmup: 2 rounds of

5 minute group jog,

10 plank position shoulder taps,

10 curl -ups

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Strength: OTM x 6 minutes 3 Shoulder Press

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WOD: teams of 2 athletes:

20 rounds for time (10 rounds each per parnter) ~ 30 minute CAP:

1 rope climb,

7 KBS,

12/8 Calorie Assault bike

**partner must complete entire round before swapping

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Endurance: Meet at ECF @ 530 am

10 x 10 kbs + 200 meter sprint

rest = work