Thursday, September 1st

Warmup: 2 Rounds of:

1 minute reverse Assault bike shoulder cycle,

10 single arm kb press ( per side),

1 minute plank hold,

10 kb front raises

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Skill: 3 Rounds of:

30 sec hanging hollow holds - 1 minute rest;

20 seconds of chin over bar holds - 1 minute rest,

30 max rep ring or bar rows - 1 minute rest

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WOD: Teams of 2 Athletes: 4 Rounds of:

1 minute max reps pullups,

1 minute max rep Ring Pushups,

1 minute max rep Bent over Rows,

1 minute max rep dips,

1 minute max calorie ski erg,

1 minute rest

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Endurance: Meet at ECF @ 530 am

For Time: 10-12-14-16-18-20-22-24-22-20-18-16-14-12-10

Calorie on Assault bike with 30 second rest between sets