Thursday, September 12th

Warmup 10 minutes of

10 KB Deadlift

10 KB Shoulder Press

10 KB Hang Clean

10 Single Unders

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WOD: Teams of 3 Athletes ~ For Time

10/7 Calorie Assault Bike

10 Power Snatches 95/65#

10 Pullups

300 Meter Row

*Athlete must compete pullups before the next athlete can begin

**Each Athlete must complete 6 Intervals

**Score = total time

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Endurance: Out and Back

10, 15 or 20 minutes out and back

Athlete picks distance/time

Try and negative split