Rest Day for Some...for others...

Clay looking ripped!

Representing Nassau County Fire Rescue!

Warm -up:

1 Minute Jump Rope

50 Ab Mat Sit-ups

15 Knees to elbows

15 OHS (Overhead Squats)

WOD -

Cleans (M = 95 / W = 55)

Box Jump (M = 24" w = 20")

Pull-ups

21-15-9

WOD for Maniacs Volleyball:

100 Jump Rope...then...

Daily WOD