Thursday, July 11th

Warmup: 4 rounds for time

10 meter bear crawl

20 jumping jacks

30 seconds L-sits

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Seated Dumbell Press 4x8

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WOD: Teams of 2 athletes ~ only 1 in motion at a time

3 Rounds of

2 minutes max rep wall balls 20/14#

2 minutes max rep power cleans 95/65#

2 minutes max rep box jump & over 24/20”

2 minutes max rep push press 95/65#

2 minutes max calorie Assault bike

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Endurance: meet at Elm City @ 6 am

3x death by burpee + 10 meter sprints

Joe Kusnitz