Warmup: 10!

Calories on rower

Ring Rows

2x Double Unders

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Buy-in: 2x max rep dips

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Strength: Bench 3x8 

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WOD: 4x4 minute AMRAP with 2 minutes rest between

5 Deadlifts @ BW

5 Burpees

TEAM THURSDAY

Warmup: 3 Rounds

12 Reverse Hypers

50 meter bear crawl

Run around the building

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Buy-in: 40 KBS for time 70/55#

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Strength: 3x Max Rep - Unbroken Power Cleans 135/95# ~ 2 minutes rest between rounds

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WOD - Teams of 2

2 Rounds for Time:

100 Double Unders

80 KBS 55/35#

60 Box Jumps 24/20"

30 Lunges with KB 55/35#

20 Partner situps with wall ball exchange 20#

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Endurance: meet at ECC @ 6 am

10x 200 meter row + 400 meter run ~ self regulated rest

Warmup: 10 minutes of

1 Dumpster Dash

2 Forward rolls

3 HSPU's

6 KBS

10 Single Arm Over-head KB lung steps (Alternate after 5 Steps)

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

WOD: "Chelsea" - OTMx30 

5 Pullups

10 Pushups

15 Air Squats

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Cash-out Strength: OTMX8 

3 - Power Snatches ~ Athlete Picks Weight