Thursday, August 15th

Warmup: 3 rounds of:

12 calorie legless row,

8 ring pushups,

30 second hollow hold,

8 ring rows,

30 seconds legless Assault bike

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Strength: Squat Clean 5!

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WOD: 15 minute amrap:

1 Power clean 135/85 + 1 Ring dip, Calorie Row

2 Power clean + 2 ring dips, 2 Cal Row…

add 1 rep until time is called

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Endurance: Meet at ECF @ 530 am

30 MInute AMRAP:

Dumpster Dash x 1,

Box Jump and Overs x 2,

Double Unders x 3

--> Add 1 rep per round until time is called