Thursday, February 29th

Warmup: 10 minutes of:

10 Shoulder Shrugs,

10 banded pull through,

10 Banded lat pulldowns,

10 Spider pushups,

10 mountain climbers

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WOD: OTM x 40 minutes:

minute 1: 1 rope climb,

Minute 2: 10/8 calorie Assault Bike,

Minute 3: 100 meter sprint,

Minute 4: 12/10 Calorie Row

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Endurance: Meet at ECF @ 530 am

Same as main WOD