Thursday, October 5th

Warmup: 10 minutes of:

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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Skill: Hollow Rocks 3x30

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WOD: Teams of 2 - ONLY 1 athlete in motion at a time:

50-40-30-20-10 of

Calorie row,

burpees

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Endurance: Meet at ECF @ 530 am

50-40-30-20-10 of

Calories on Assault Bike

Burpees

***With run around the building after each set