Thursday, June 13th

Warmup: 3 Rounds of:

20 Jumping Jacks,

20 Crunches,

20 Standing Leg Swings (10 each side),

30 second goblet squat hold at bottom

+++++++++++++++++++++++++++++++++

Strength/Skill: 6x complex:

1 Hang Snatch High Pull + 1 Hang Power Snatch

+++++++++++++++++++++++++++++

WOD: 6 Rounds:

5 Power Cleans 135/95#,

10/8 Calories on Assault bike

1 minute rest

——————————————-

Endurance: Meet at ECF @ 530 am

OTM x 30 minutes:

minute 1: Dumpster Dash,

minute 2: 10 Calorie Assault Bike,

minute 3: 15 GHD Situps