Tuesday, January 28th

Warmup: 4 rounds of:

6 chin-ups,

12 dips;

3 rounds of:

KB Pullovers x 6,

Single Arm KB Flat Bench Press x 6 (each arm)

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Strength: Bench press - On the 4 minute x 5 rounds --> 6 reps

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WOD: Death By

Hang Squat Cleans

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Endurance: Meet at ECF @ 530 am

100 calorie bike,

100 lunge steps,

100 calorie row,

100 Medball situps,

2 mile run

Joe Kusnitz