Thursday, October 22nd

Warmup: Athlete’s Choice

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Skill: 15 minutes practicing rope climbs

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WOD: Teams of 2 Athletes:

1 mile run then,

2000 meter ski + 40 Calorie Assault bike,

1500 meter ski + 60 Calorie Bike,

1000 meter ski + 80 Calories on Bike,

500 meter ski + 100 calories on bike, then

1 mile run

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Endurance: Meet at ECF @ 530 am

Same as main WOD

Joe Kusnitz
Wednesday, October 21st

Warmup: Athlete’s Choice

++++++++++++++++++++++

Strength: Deadlift 6x3 with 1 second pause at knee both up and down

+++++++++++++++++++++++++++++

WOD: 6 Rounds for time:

200 meter run,

12 suitcase KB deadlifts,

12 K2E

Joe Kusnitz
Tuesday, October 20th

Warmup: Athlete’s Choice

++++++++++++++++++++++

Strength/Skill: 15 minutes work on Snatch Balance Work

++++++++++++++++++++++++++++

WOD: “Isabelle”:

30 Snatches for time 135/95#

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Endurance: Meet at ECF @ 530 am

24! by 2 of

Single Unders

Situps

with run around the building after each set

Joe Kusnitz