Warmup: 10 minutes of:

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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Strength: Bench Press 6x3

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WOD: 10 minute amrap

1 Bench press + 1 pullup

2 Bench Presses + 2 pullups

*Add 1 rep each round until time is called

Warmup: 12 minutes of:

3 Inch worms,

10 lateral bench step overs,

10 later plate drag steps (each leg),

10 plank-ups

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Strength: Power Clean 6x3

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WOD: 20 min amrap of:

3 Power Cleans 185/125#

6 Bar Facing Burpees

9 calorie row

- Rest 1 minute

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Endurance: Meet at ECF @ 530 am

Coach Shirley’s Special Birthday Workout

Warmup: 10 minutes of:

deadbug x 10,

bear crawl with dumbells x 10 meters,

reverse hypers x10

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Strength: Back Squat 6x3

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WOD: 4 Rounds for Time:

10 Front Squats 135/95##,

15 Pullups,

100 Single Unders