Thursday, July 18th

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: Push Press 3x8

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WOD: Teams of 2 Athletes:

25 minute AMRAP:

Partner 1- Row;

Partner 2 performs Cindy -

5 Pullups,

10 Pushups,

15 Air Squats

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Endurance: Meet at ECF @ 530 am

6 Rounds for Time:

Bike 2 Miles,

Run 800 meters

~ Rest 1 minute