Tuesday, July 9th

Warmup: 2 rounds of

300 meter row,

10 pushups,

10 Banded Scap pulls (5 each side),

10 KB Round the worlds,

3 Skin the cat

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

Strength: Shoulder Press 5x3

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

WOD: For Time:

800 meter run,

21 HSPU's,

21 Pullups,

400 meter run,

15 HSPU's,

15 Pullups,

200 meter run,

9 HSPU's,

9 Pullups

—————————————————————-

Endurance: Meet at ECF @ 530 am

On the minute x 6 minutes 100 meter run,

On the 2 minute x 4 - 200 meter run,

On the 3 minute x 4 400 meter run,

On the 5 minute x 2 - 800 meter run