Tuesday, August 20th

Warmup: 3 Rounds of

Single Arm KB Push Press x6/side,

KBS with 3 second pause at top x8,

Weighted Hip Extension with KB x8

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Strength: OTMx 10 minutes: 3 Snatches ~ Should be touch and go!

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WOD: For Time:

800 meter run,

10 Burpees,

40 Situps,

600 meter run,

20 Burpees,

30 Situps,

400 meter run,

30 Burpees,

20 Situps,

200 meter run,

40 Burpees,

10 Situps

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Endurance: Meet at ECF @ 530 am

row 2K,

bike 120 cals,

run 1 mile