Tuesday, June 18th

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Warmup: 3 Rounds

10 calorie row

10 single arm kb press

10 single arm kb row

10 goblet squats

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Super Set x 3 Rounds ~ Not for Time

A - Shoulder Press x 8

B - Dumbell Curls x 10

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WOD: “Filthy Fifty”

50 Box Jumps 24/20”

50 Jumping Pullups

50 KBS 35/25#

50 Walking Lunges

50 Knees to Elbows

50 Shoulder to Overhead 45/35#

50 Back Extentions

50 Wall Balls 20/14#

50 Burpees

50 Double Unders

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Endurance: Meet at ECC @ 530 am ~ this one is going to be a bit longer!

Filthier Fifty = “Filthy Fifty” + 400 meter run after each movement

Joe Kusnitz