Warmup: 6 Rounds of

10 Russian Twists

8 Med ball Cleans

6 Flat Bench Dumbell Flies

4 Cal Row

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WOD: 4 Rounds for Time

Run Around the Building

15 Thrusters 95/65#

30 Ab Mat Situps

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Strength: Hang Clean 4x8

Warmup: 4 Rounds of

1 Dumpster Dash

5 Double KB Thrusters

10 Double KB Rack Lunges

15 Double KB Suitcase Deadlifts

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Team Thursday ~ Teams of 2 or 3

Power Lifting Total! In honor of Coach Eric's Power Lifting Competition on Saturday

10 minutes to establish a 1 RM at the following stations

Back Squat

Bench Press

Deadlift

Score = total amount of weight lifted from the team divided by the total weight of the team!

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Strength: OTMX8 minutes

2 - Power Snatches

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Endurance: Meet at Elm City CrossFit @ 6 am

10, 20, 30 minutes out and back ~ no rest!

Warmup: 4 Rounds of

20 cal row

15 dumbbell presses

10 box jumps

5 HSPU's

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Happy Birthday Allison! Everyone will hate you by the end of your workout...

WOD: "Allison"

For Time:

1000 meter row

23 pullups

23 wall balls 20/16#

23 Power Cleans 95/65#

23 Floor Presses 95/65#

23 Thrusters 95/65#

23 toes to bar

1 Mile Run

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Strength: Sumo Deadlift 6!

Increasing weight