Thursday, September 19th

Warmup: 4 Rounds ~ Not for Time

Ski Erg x 10 Cals

Dumbell Press x10,

OLY Bar Upright Row x15,

Box Jumps x5

Curl-ups x 5

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

Strength/Skill: Power Snatch 6x3

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

WOD: 5 Rounds for Time:

500 meter row,

12 KBS,

8 Knees to Elbows

—————————————————-

Endurance: Meet at ECF @ 530 am

3x 10! of:

Calorie Row + 10- meter sprint runs

with 3 minute rest between each round