Thursday, February 23rd

Warmup: 10 minutes of:

8 Scap Pushups,

8 KBS,

8 single arm db press (4 each side),

8 frog hops,

30 second plank hold

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WOD: Teams of 3 complete - 20 min AMRAP of:

3 Thrusters,

6 box jump overs 20",

9 calorie row

- this workout is a relay style… partner 1 completes a round then partner 2…

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Endurance: Meet at ECF @ 530 am

Out and Back

10, 15 or 20 Minutes