Thursday, January 23rd

Warmup: 15 minutes of:

8 Single arm Seated DB Press,

8 Single Arm Bentover rows,

12 banded push downs

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

Strength: Push Press 5x3

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

WOD: OTM x 20 Minutes:

Minute 1: 4 burpee toes to bar,

Minute 2: 4 Devils Press 35/20#

————————————————

Endurance: Meet at ECF @ 530 am

On the 2 minute at each station x 5 Rounds

1 - 300 Meter Row

2 - 20 Box Jumps

3 - Weighted Suicides