Tuesday, February 13th

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Warmup: 4 Rounds of:

2 minutes bike or row,

8 Hip Extensions,

30-45 second Plank Holds,

8 Ring rows,

8 Weighted Knee ups,

8 Pushups

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Strength: Front Squat 6x5

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WOD: 3 rounds for time:

30 Calorie row,

20 box jumps and step overs,

30 DU's

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Endurance: Meet at ECF @ 530 am

10 rounds for time:

10 burpee box overs,

20 jumping lunges,

30 DU's,

1 run around the building