Thursday, August 8th

Warmup: 10 minutes of:

kneeling KB around the world x 8,

Kneeling Single arm KB press x 8 (each side),

KB Russian twist x 8,

Plank position shoulder taps x 8,

8 calorie ski erg

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Skills: 4 Rounds not for time:

OLY bar row x 8-12,

Eccentric Pullups x 6-8,

Box Assisted Pullups x 6-8,

Hollow Rocks x 10

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WOD: 20 minute AMRAP: Teams of 2 Athletes-

60 Calorie Row,

30 Power Cleans 135/95#,

90 Double Unders

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Endurance: Meet at ECF @ 530 am

Teams of 2 athletes:

3 Rounds for Time

100 Burpees

100 Calories on Assault Bike