Thursday, November 7th

Warmup: 20 minutes of:

300 meter row,

Plank postition plate drag x 10 meters,

Banded pull aparts x 20,

Banded Flies x 20,

bar hang x 30 seconds

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Strength: Weighted Ring Rows <Rowvember>

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WOD: Teams of 2 athletes - 30 Minute AMRAP

Parter 1 2x around the building,

partner 2 1 mile assault bike

~ switch when both partners are done

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Endurance: Meet at ECF @ 530 am

Same as Main WOD