Thursday, January 15th

Warmup: 12 minutes of:

1 tire flip,

5 tire jumps,

10 GHD Hip Extensions,

dumpster dash

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Buy-in: 90 seconds max rep double Unders

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Strength: Front Squat 5x5

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WOD: 9-15-21-15-9 of

Calorie row

Power Snatch 95/65#

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Endurance: Meet at ECF @ 530 am

40 minute AMRAP

10 Burpees

20 Lateral Plate jump and overs

30 meter sled push

40 Situps

50 Single Unders

Dumpster Dash