Thursday, July 11th

Warmup: 10 Minutes of:

1 minute reverse Assault bike shoulder cycle,

10 single arm kb press ( per side),

1 minute plank hold,

10 kb front raises

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Strength/Skill: 3 Rounds of:

30 sec hanging hollow holds - 1 minute rest;

20 seconds of chin over bar holds - 1 minute rest,

30 max rep ring or bar rows - 1 minute rest

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WOD: For Time:

10-12-14-16-18-20-22-24-22-20-18-16-14-12-10

calorie assault bike with 30 seconds rest after each set

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Endurance: Meet at ECF @ 530 am

Same as Main WOD!