Tuesday, October 3rd

Warmup: 10 minutes of:

deadbug x 10,

bear crawl with dumbells x 10 meters,

reverse hypers x10

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Strength: Back Squat 3x10

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WOD: 3 Rounds for Time:

400 meter run,

12 Front Squats 135/95#,

12 Box Jump and Overs

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Endurance: Meet at ECF @ 530 am

"Griff"

For Time:

800 meter run,

400 meter backwards run,

800 meter run,

400 meter backwards run