Thursday, October 3rd

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Warmup: 10 minutes of

20 jumping jacks

20 lunges

20 meter high knees

20 pushups

20 situps

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Thrusters 1x6, 3x3, 3x1

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WOD: 4 Rounds For Time

400 meter Run

21 Burpees

12 KBS 70/55#

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Endurance: 5 Rounds for Time

400 meter run

21 Calorie Assault Bike

12 Burpee Box Overs

500 meter row

Joe Kusnitz