Thursday, March 9th

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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Strength: OLY Bar Hip Thrust 4x6

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Team WOD: Teams of 2 Athletes

100 calorie bike,

100 lunge steps,

100 calorie row,

100 wall slams

*Partian anyway ~ ONLY 1 athlete in motion at one time

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Endurance: Meet at ECF @ 530 am

100 calorie bike,

100 lunge steps,

100 calorie row,

100 wall slams

2 mile run

*Break it up anyway!