Thursday, February 8th

Warmup: 10 minutes of:

8 Scap Pushups,

8 KBS,

8 single arm db press (4 each side),

8 frog hops,

30 second plank hold

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Strength/Skill: Snatch - On the 4 minute x 5 rounds --> 6 reps

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WOD: 2 Rounds for Time:

50 calorie bike,

50 Alternating Single Arm DB Snatches 45/25#,

50 calorie row

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Endurance: Meet at ECF @ 530 am

100 calorie bike,

100 lunge steps,

100 calorie row,

100 Medball situps,

2 mile run

Joe Kusnitz