Thursday, November 30th

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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WOD: Teams of 2 or 3:

2000 meter row,

10 clean & Jerk 135/95#,

1500 meter row,

20 Clean & Jerks,

1000 meter row,

30 Clean & Jerks,

500 meter row,

40 Clean & jerks

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Endurance: Meet at ECF @ 530 am

Team Suicide Sprints :)

**If you want to run faster - you have to run FASTER!