Tuesday, March 28th

Warmup: 12 minutes of:

2 minutes row,

Banded scap pulls x 10 (each side),

Seated Single arm KB Press x 10 (Each side),

Banded Pull aparts x 20

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Strength: Establish 1RM Push Press

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WOD: OTM x 12 minutes:

Odd minutes 4 Clean & Jerks 135/95#,

Even Minutes: 20 DU's

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Endurance: Meet at ECF @ 530 am

OTM x 40 minutes:

Minute 1: 1 rope climb,

Minute 2: 10/8 calorie Assault Bike,

Minute 3: 100 meter sprint,

Minute 4: 12/10 Calorie Row