Tuesday, December 3rd

Warmup: 15 minutes of:

8 Single arm Seated DB Press,

8 Single Arm Bentover rows,

12 banded push downs

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Strength: Shoulder Press 5x3

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WOD: OTM x 20 Minutes:

Minute 1: 6 burpee toes to bar,

Minute 2: 4 Devils Press 35/20#

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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