Thursday, January 5th

Warmup: 10 minutes of:

8 Scap Pushups,

8 KBS,

8 single arm db press (4 each side),

8 frog hops,

30 second plank hold

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Strength: 1 x max rep pullups; 1 x max rep dips

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WOD: Team Cindy- 20 min AMRAP:

5 pullups,

10 pushups,

15 air squats

** Only one athlete in motion at a time

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Endurance: Meet at ECF @ 530 am

On the 2 minute for 5 Rounds

300 meter ski erg

10 Burpee Box Overs

3 Weighted Suicides

Joe Kusnitz