Wednesday, September 5th

Warmup: 3 rounds of

12 weighted step-ups 

3 forward rolls

1 dumpster dash

12 dumbell shoulder presses

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Buy-in: 1 minute max rep lateral plate jumps

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Strength: Shoulder Press 4x10

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WOD: 3 Rounds for Time

400 meter run

21 Shoulder to Over-head 95/65#

12 Chest to Bar Pullups

Joe Kusnitz