Thursday, April 6th

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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

Team WOD: Teams of 2 or 3:

2000 meter row,

10 clean & Jerk 135/95#,

1500 meter row,

20 Clean & Jerks,

1000 meter row,

30 Clean & Jerks,

500 meter row,

40 Clean & jerks

————————————————————

Endurance: Meet at ECF @ 530 am

Teams of 2 Athletes:

1 mile run then,

2000 meter row + 40 Calorie Assault bike,

1500 meter row + 60 Calorie Bike,

1000 meter row + 80 Calories on Bike,

500 meter row + 100 calories on bike,

then 1 mile run