Monday, January 13th

***Attention athletes! All teams signed up today, Jan 13th will receive comp hoodies with their registration! We will still be accepting teams while spaces last but comp hoodies deadline is today!

Athletes and guests can also order solo comp hoodies through Jan 14th, noon by sending your size and $25 via the ECF Venmo (@elmcityfitness)

Let us know if you have any questions!****

Warmup: 3 Rounds of:

KB Floor Presses x 10,

Kneeling KB Round the world x 10,

KB bent over flies x 10,

Ball over Bar x 10

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Strength: Push Press 4x5

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WOD: 5 rounds for time:

9 pullups,

15 pushups,

21 KBS 55/35#