Tuesday, January 21st

Warmup: 10 minutes of:

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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Strength: Bench Press 5x2

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WOD: 4 Rounds of:

3 minute AMRAP of

20 KBS,

20 box jump and overs,

Rest 3 minutes between each round

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Endurance: Meet at ECF @ 530 am

3 Rounds for Time

50 Reverse Lunges

25 Calories on Assault Bike

50 Situps