Tuesday, September 22nd

Warmup: row 3 mins then,

3 rounds of:

8 ring rows,

8 pushups,

8 lateral bar step-overs,

8 kbs

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Strength: OTM x 10 MInutes

4 Power Cleans

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WOD: 4 rounds for time:

200 meter row,

6 power snatches 115/75#

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Endurance: Meet at ECF @ 530 am

OTM x 30 Minutes:

Minute 1: Jumping lunges x 20,

Ski Erg x 10/8 Calories,

Dumpster Dash