Thursday, March 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

++++++++++++++++++++++++

Team WOD: teams of 2 or 3:

4 mins max rep KBS 55/35#

- only 1 athlete in motion while the others hold static position,

5 min max rep wall balls 20/14

- same work to static prescription,

6 mins max rep knees to elbows,

7 mins max cal row

-while other athletes dumpster dash

——————————————————-

Endurance: Meet at ECF @ 530 am

6x800 meter run with 2 minutes rest