Friday, Sept 30th

Warmup: 12 minutes of

1 dumpster dash

6 knees to elbows

8 pushups

10 ring rows

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Body Building Buy-in/Strength: 4 Rounds ~ Not for Time

10 Weighted back extensions

10 Seated Dumbell Side Raises

10 Seated Single KB Tricep Extensions

10 Seated Single KB High Pull

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WOD: 4x 2 min AMRAP's with 1 minute rest between each round

2 Thrusters 115/75# + 2 Bar Facing Burpees

 4 Thrusters 115/75# + 4 Bar Facing Burpees

6 Thrusters 115/75# + 6 Bar Facing Burpees

8 Thrusters 115/75# + 8 Bar Facing Burpees

*continue until time is called ~ pick up where you leave off each round