Tuesday, June 6th

Warmup: Row 1000 meters

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Accessory: 3 Rounds of

10 ring rows

10 flat bench flies

10 knee raises

10 box step ups

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Strength: Shoulder Press 5x5

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WOD: OTM x 15 Minutes:

minute 1: 12/10 Calorie Bike,

minute 2: 12 DB Renegade Row,

minute 3: 12 DB Shoulder to Overhead

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Endurance: Meet at ECF @ 530 am

1x(50 burpees +run around the building),

2x (40 ab mat situps with + run around the building),

3x(30 pushups + run around the building),

4x(20 KBS 55/35# + run around the building)

Joe Kusnitz