GS athletes we will see you at 630pm

WarmUp
Row 500m
BandyHam+QuickHip
3 Rounds (pvc)
10 PassThru
10 OHS
1) Take 15:00 to build to a heavy single OHS
2) 8 Rounds ForTime
Row 250m
10 KBS
10 Burpee
Cool
Roll
CF Burner 9am and 6:30pm Tue and Thur

Warm Up
Run 200m
1 Lap BearCrawl
Row 200m
1 Lap BearCrawl
Run 200m
5:00 JumpRope

2x
1) ForTime
10 Candlestick
20 PushUp
30 WallBall
40 WalkingLunge
50 MountainClimber
40 WalkingLunge
30 WallBall
20 PushUp
10 Candlestick

rest 5 min
$$ Tabata TTB
Cool
Roll

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