Thursday, August 29th

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Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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WOD: Teams of 3 Athletes (30 minute CAP)

3 Rounds of

400 meter run

60 Calories on Assault Bike

then,

21 Clean & Jerks 115/85#

21 Clean & Jerks 135/95#

21 Clean & Jerks 155/105#

21 Clean & Jerks 185/125#

21 Clean & Jerks 205/135#

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Endurance: Meet @ ECF at 6 am

200,

8x 200, 6x400, 4x800 (Rest =Work)

Self Regulated Rest between sets

Joe Kusnitz