Aron not letting anyone in anymore!

Warmup: 4 Rounds

1 minute of jumping jacks

2 forward rolls

3 knees to elbows

4 long jumps

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Buy-in: Deficit Ring Rows 4x6

+++++++++++++++++++++++

Strength: Bench 5x3 ~ max load

++++++++++++++++++++++++

WOD: 11 minute AMRAP ~ Assenting Ladder

1 HSPU

1 Rope Climb

1 Dumpster Dash

2 HSPU's

2 Rope Climbs

1 Dumpster Dash

3 HSPU's

3 Rope Climbs

1 Dumpster Dash....  Until time is called

**Score = number of rounds

Lisa celebrating her big 4-0!!!

Warmup: 12 minutes of

10 weighted situps

10 wall balls

10 kbs

10 cal row

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WOD: Teams of 2 or 3 (only 1 athlete in motion at a time)

2 Rounds for Time

2000 meter row

150 Double Unders

100 Med ball Cleans

50 Burpee box overs

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Endurance: meet at ECC @ 530 am

Run 1 mile + Bike 10 miles + Run 1 mile

Elm City CrossFit's Powerlifter ~ Joe Ryan!

Warmup: 8!

Burpees

Med ball Squat Cleans

OH walking lunges

++++++++++++++

21-15-9:

Box Up and Overs

Chest to Bar Pullups

rest 10 minutes

21-15-9:

Power Clean 155/115#

Calories on Rower