Tuesday, August 16th

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: 6 Rounds for Time:

6 DB Push Presses,

8 Burpee Pullups

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Endurance: Meet at ECF @ 530 am

50-40-30-20-10 of

Air Squats,

Pushups,

Situps

***with 800 meter run after each set