Tuesday, January 29th

Warmup: 3 Rounds ~ Not for Time

12 back extensions

9 pushups

7 box jumps

5 pullups

1 dumpster dash

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Strength: Bench 7!

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WOD: for time

1000 meter row then,

3 Rounds of

21 Deadlifts 135/95#

15 Box Jump and Overs 24/20#

9 Shoulder to Overhead 135/95#

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Endurance: Meet at Elm City @ 6 am

24 down by 2’s of

Calorie Row

KBS

with run around the building after each set

Joe Kusnitz