General Warm-up

400m Run/500m Row
Iron Scap

Group Warm-up

Strength

15 min to establish a 1RM Clean

Note: Perform a Squat Clean if possible.  This should be stronger anyway.

WOD

5 Rounds for time of:
15 Pushups
Move 3 Plates across gym (45/35)
20 Situps

Endurance

Run – 6 X 400m w/ 90 sec rest between efforts
Row – 6 X 500m w/ 90 sec rest between efforts

Great to see our athletes out on the town showing support for one another!