Thursday, November 6th

Warmup: 12 minutes of:

3 Inch worms,

10 lateral bench step overs,

10 later plate drag steps (each leg),

10 plank-ups

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Strength: Power Clean 6x3

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WOD: 20 min amrap of:

3 Power Cleans 185/125#

6 Bar Facing Burpees

9 calorie row

- Rest 1 minute

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Endurance: Meet at ECF @ 530 am

Coach Shirley’s Special Birthday Workout