TWENTY THIRD BRO SESSION ANNOUNCEMENT

AND 

ENDURANCE WOD #3

Bros and Bras:

21-15-9

• Power Clean 115#/80#

• Overhead Squat 115#/80#

• Hollow Rocks

Right into 1 Mile run, then…

• 100 Double-unders

• 75 Abmat sit-ups

• 25 Cal Row

Right into 1 mile run, then…

4 Rounds of:

• 7 Deadlifts 275#/185#

• 14 Box Jumps 24"/20"

• 21 KBS 24kg/16kg

WOD DATE AND TIME: SUNDAY 5/2 @ 1PM

Endurance:

Run for 75 minutes (@ half marathon pace if you have one, otherwise 20-30 seconds slower then you 5K TT pace)