Tuesday, January 30th

Warmup: 10 minutes of:

deadbug x 10,

bear crawl with dumbells x 10 meters,

reverse hypers x10

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Strength: Back Squat 6x3

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WOD: 3 Rounds for Time:

20 KB Front Squats,

15 Pullups,

50 DU's

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Endurance: Meet at ECF @ 530 am

5 Rounds of:

4 minute AMRAP of

Calorie Row 30/20,

Assault Bike 30/20 Calories,

Max 10 Meter Shuttle runs,

4 min rest after round 1,

3 min rest after round 2,

2 min rest after round 3,

1 min rest after round 4