Tuesday, October 17th

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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Strength: 15 minutes to work up to a single heavy hang snatch

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WOD: OTM x 15 minutes:

3 Power Snatches,

3 HSPU's

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Endurance: Meet at ECF @ 530 am

4 Rounds for Time:

500 meter row,

20 Burpees,

30 Double Unders,

800 meter run