Thursday, November 12th

Class Time Change!! Endurance BEGINS @ 530 AM BOTH Tuesday and Thursday mornings!

Athlete Warmup: Row, Run or Bike —> get the blood flowing

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Midline Work: 2 Rounds of

Weighted Side Bend x 10 (on each side)

Sumo Deadlift with KB x 20

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Practice: Snatch

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Strength: Front Rack Lunges 6x4

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WOD: Teams of 3 Athletes - 25 Minute AMRAP

Buy-in: 100 Clean & Jerks 115/75#

then,

1 Rope Climb

3 Snatches 115/75#

6 Bar Facing Burpees

**Athlete completes an entire round before next athlete can begin

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Endurance: Meet @ ECF at 530 am

(20 meter relay sprint x 6) x 6

with 3 minute rest between each round