Thursday, November 7th

Fitness ain’t just for looks (although these are some fine looking ECF ladies and gent right here)… it’s for doing things! Like climbing desert mountains, doing sports, playing with dogs! Don’t forget to have fun with your fit self every once in a while!

Fitness ain’t just for looks (although these are some fine looking ECF ladies and gent right here)… it’s for doing things! Like climbing desert mountains, doing sports, playing with dogs! Don’t forget to have fun with your fit self every once in a while!

Warm up:

2 minutes of jumping rope (singles and doubles), then

3 rounds of:

5 inch worms with push up

10 box step ups

5 burpees

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Buy in: 6 x 10 second hand stand holds, rest 20 seconds

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35 wall balls for time

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WOD: For max rounds + reps in teams of 3

20 min AMRAP

9 cal row

9 box jump overs 20"

9 Thrusters 95/65#

This workout is a relay style… partner 1 completes a round then partner 2… each partner must complete the full round before the other can begin

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Sell out (optional): OTM for 8 minutes - 3-5 handstand push ups

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Endurance: Same as class WOD

Joe Kusnitz