Tuesday, November 3rd

Packed house at the 630 class

Warmup: 4 Rounds of

2 minutes PVC Pipe Squat Therapy

8 seated dumbell presses

8 bent over dumbell flies

20 DU's

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Buy-in: 1 minute max rep Toes to Bar

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Strength: Front Squat - 3x3, 4x2, 5x1

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WOD: 10!

KBS 70/55# 

Pullups

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Sellout: OTMx6

3 - Power Snatches (moderate)

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Endurance: meet at ECC @ 6 am ~ Coach Joe

For Time:

1x 50 burpees + run around building

2x 40 ab mat situps + run around building

3x 30 pushups + run around building

4x 20 KBS + run around building