Wednesday, August 15th

Warmup: 5 Rounds ~ Not for Time

5 Ring Rows

6 Ring Pushups

15 Air Squats

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Buy-in: 3x (10 GHD or Ab Mat Situps + 10 GHD Hip Extensions or Superman's)

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Strength: OTM X 10 Minutes ~ 3 Back Squats (Athletes can increase loads)

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WOD: "Grace"

30 Clean & Jerks for Time 135/95#

Joe Kusnitz