Thursday, Sept 8th

Warmup: 6 Rounds of:

8/10 cal Ski Erg,

Alternating seated db presses x 8 (4 each side),

OLY bar rollout x 6,

Ring rows x 8

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Strength: Push Press 3x8

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WOD: Teams of 2 Athletes:25 minute AMRAP:

Partner 1- Row;

Partner 2 performs “Cindy” -

Pullups, 10 Pushups, 15 Air Squats

*Switch whenever

**Score = total row meters + total number of “Cindy” reps

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Endurance: Meet at ECF @ 530 am

5 Rounds of

2 Mile Assault Bike

800 Meter run

1 Minute Rest