Thursday, July 13th

Warmup: 3 Rounds ~ Not for Time:

Single Arm DB Press x 10 (5 each side),

DB Round the world x 10 (5 each direction),

10 Calorie Ski Erg

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Strength: Pulling Power:

5 x Max load dead-hang pulllup then

5 x Negative Pullups x 5

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WOD: Teams of 2 athletes ~ 30 minute AMRAP:

14 Medball Cleans 20/14#,

12 pullups,

10 knees to elbows,

Alternate movements with your partner,

Every 3 minutes 200 meter run

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Endurance: Meet at ECF @ 530 am

For Time:

100 Calorie Row

100 Calorie Bike

100 10-meter runs