Tuesday, September 26th

Warmup: 3 Rounds of:

Single Arm KB Push Press x6/side,

KBS with 3 second pause at top x8,

Weighted Hip Extension with KB x8

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Strength: OTMx 10 minutes:

3 Snatches ~ Should be touch and go!

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WOD: 20 minute AMRAP:

Row 2 miles, with time remaining:

AMRAP of

10 Snatches 75/55#

30 Double Unders

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Endurance: Meet at ECF @ 530 am

row 2K, bike 120 cals, run 1 mile