Tuesday, April 23rd

Warmup: 6 Rounds of:

8/10 cal Ski Erg,

Alternating seated db presses x 8 (4 each side)

OLY bar rollout x 6,

Ring rows x 8

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Strength: 15 Minutes to establish a heavy single Jerk

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WOD: 20-10-5 of

Double DB Deadlift,

Single DB Russian Twist,

20-10-5 of

Double DB Hang Squat Clean,

Burpees,

20-10-5 of

Double DB Shoulder to Overhead,

10- meter sprints

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Endurance: Meet at ECF @ 530 am

OTM x 30 Minutes

ODD minutes - 40 second row,

EVEN minutes - 40 second shuttle run