Thursday, August 4th

Warmup: 3 Rounds of:

20 Jumping Jacks,

20 Crunches,

20 Standing Leg Swings (10 each side),

30 second goblet squat hold at bottom

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Strength/Skill: 6x complex: 1 Hang Snatch High Pull + 1 Hang Power Snatch

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WOD: Teams of 2 - 5 Rounds:

5 Power Cleans 135/95#,

10/8 Calories on Assault bike ~

*Partner 1 completes full round then tags partner 2 - after partner 2 completes the round 1 minute rest

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Endurance: Meet at ECF @ 530 am

OTM x 30 Minutes

Minute 1 - Max Calorie Row for 40 seconds ~ 20 seconds rest

Minute 2 - Max Calorie Assault for 40 seconds ~ 20 seconds rest

Minute 3 - Max Situps in 40 seconds ~ 20 seconds rest