Tuesday, September 12th

Warmup: 10 minutes of:

1 minute bike,

10 alternating DB Seated Press (5 each side),

6-10 GHD Situps,

6-10 Pushups

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

Strength: Push Press 4x6

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

WOD: 8 minute AMRAP:

2 Shoulder to Over-head 135/95#,

2 Pullups

*Add 2 Reps per movement until time is called

———————————————————————-

Endurance: Meet at ECF @ 530 am

45 minute AMRAP

5 Pullups

9 Dips

Run Around the building