Tuesday, May 16th

Warmup: Run 5 minutes

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Accessory: 3 rounds of:

12 calorie legless row,

8 ring pushups,

30 second hollow hold (hanging from bar)

8 ring rows,

30 seconds legless Assault bike

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Strength: 8 x Complex (1power clean + 2 Front Squats + 1 Squat Clean)

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WOD: 10 Minute AMRAP:

5 Dips,

10 Wallballs,

15 Situps

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Endurance: Meet at ECF @ 530 am

For Time

1 mile row

100 DU’s

2 mile run