Tuesday, November 14th

Warmup: 3 rounds of:

10 calorie Ski Erg,

3 Skin the cat,

20 meter prowler pulls,

10 seated Good Mornings

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Strength: Front Squat 6x6

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WOD: 15 Rounds of:

10 Calorie Assault Bike,

200 meter Run,

10 Calories on Rower

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Endurance: Meet at ECF @ 530 am

40 minute AMRAP:

500 meter row

800 meter run

1000 meter bike