Tuesday, June 13th

Warmup: 4 minutes on Assault Bike

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Accessory: 10 minutes of:

10 KB Over-head reverse lunges

10 reverse hypers,

10 hip swings (on each leg),

10 plank ups

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Strength: OTM x 10 Minutes

3 Front Squats

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WOD: 9 minute amrap:

27 DU's

7 power clean 155/105#

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Endurance: Meet at ECF @ 530 am

For Time:

Row 1600 meters

Run 3200 meters

Bike 4800 meters