Tuesday, October 1st

Warmup: 4 Rounds of:

1 dumpster dash,

2 wall walks,

30 seconds side plank (per side),

6 seated box jumps

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Strength: OTM X 12 minutes of

3 Snatches

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WOD: For Time:

30 Snatches 95/65#

30 Calorie Assault Bike

30 GHD Situps

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Endurance: Meet at ECF @ 530 am

10 x 1 minute row - 30 seconds rest;

10 x 1 minute bike - 30 seconds rest

10 x 1 minute 10 meter sprints - 30 seconds rest