Tuesday, September 19th

Warmup: 12 minutes of:

10 Reverse lunges,

10 hip swings (per leg),

10 meter bear crawl,

10 Plank postition shoulder taps

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Strength: Bench Press 5! ~ Increasing weight

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WOD: 4 Rounds for Time:

800 meter run,

30 KBS 55/35#

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Endurance: Meet at ECF @ 530 am

4 x 1 mile run ~

rest 1: 3 minutes

rest 2: 2 minutes

rest 3: 1 minute