Wednesday, January 14th

Warmup: 3 Rounds of:

300 meter row,

20 lateral plate jumps,

5 claping pushups,

20 reverse lunges

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Buy-in: 90 seconds max rep dips

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Strength: OHS 8x3

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WOD: 5 Rounds for time:

10 OHS 95,65#,

20 box jumps,

30 Ab Mat Situps

Joe Kusnitz
Tuesday, January 13th

Warmup: 3 Rounds:

10 wall balls,

3 wall walks,

10 kbs

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Buy-in: 1 minute max rep wall balls

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Strength: Push Press 6-4-4-2-2-1

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WOD: OTMx20 -

Odd: 5 Power Jerks 135/95#,

even: 5 burpee T2B

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Endurance: Meet at ECF @ 530 am

10x 10 KBS + 200 meter sprint

Joe Kusnitz
Monday, January 12th

Warmup: Athlete’s Choice

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WOD: "Chelsea" 

OTM x 30 minutes

5 pullups,

10 pushups,

15 air squats

Joe Kusnitz