Thursday, February 1st

Warmup: 10 minutes of:

Side Plank with rotation,

Banded lat pulldowns x 12,

burpees x 8

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Strength: Deadlift 6x2

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WOD: for time:

90 KBS 55/35# + 90 Single KB Deadlifts 55/35#

~ top of each minute 20 meter walking lunges

  • Start with KBS

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Endurance: Meet at ECF @ 530 am

Chose your distance

10, 15 or 20 minutes out and back RUN!

Joe Kusnitz