Thursday, January 25th

Warmup: 10 minutes of

10 calorie row

10 banded face pulls

10 ab mat situps

10 spider pushups

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Strength: Tempo Bench with 3 seconds down, 1 second pause: 5x5

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WOD: OTM x 24 minutes:

Minute 1: Seated Plate raises x 8 + Seated Plate Tricep Ext x 8,

Minute 2: 40 second Side Plank (20 seconds per side),

Minute 3: Banded High Pulls x 8 + Banded Pull aparts x 12

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Endurance: Meet at ECF @ 530 am

On the 6 minute x 6 Rounds of

800 meter run