Thursday, December 5th

Warmup: 12 minutes of:

3 Inch worms,

10 lateral bench step overs,

10 later plate drag steps (each leg),

10 plank-ups

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Strength: Thrusters 5x3 <taken from the floor>

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WOD: 20 min AMRAP of:

3 Thrusters,

6 Pullups,

9 calorie row

- Rest 1 minute

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Endurance: Meet at ECF @ 530 am

1x(50 burpees +run around the building),

2x (40 ab mat situps with + run around the building),

3x(30 pushups + run around the building),

4x(20 KBS 55/35# + run around the building)

Joe Kusnitz