Thursday, December 7th

Warmup: 10 minutes of:

20 meter bear crawl,

20 situps,

20 shoulder taps,

20 db press (10 each side)

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Strength: Establish max weight on

Dead hang pullup

Dip

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WOD: Team DT- 20 min AMRAP:

12 Deadlifts

9 Hang Cleans

6 Jerks

- only one athlete in motion at a time

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Endurance: Meet at ECF @ 530 am

For Time

1 mile row

2 mile run

3 mile Assault Bike