Warmup: 12 minutes of

10 banded pull aparts

20 banded monster walks

20 banded monster side steps - alternating sides

10 reverse hypers

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Buy-in: 3x12 Ring Pushups

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WOD: 24-22-20-18-16-14-12-10-8-6-4-2 of

Burpees

Ab Mat Situps

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Strength: OTMx12 minutes

3 Power Cleans @ 70-75%

Happy birthday to one of ECC's incredible athletes and coaches!  Keep kicking ass, Dustin!

Warmup: 5 Rounds

10 air squats

10 pushups

10 box jumps

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WOD: "Dustin"

41 Calorie Row

41 Double Unders

41 Pullups

41 Double Unders

41 Hang Cleans 95/65#

41 Double Unders

41 Wall Balls

41 Double Unders

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Cash Out: Snatch Grip Deadlift 3x5

Warmup: 5 rounds of

5 pullups

10 pushups 

15 air squats

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Buy-in: Seated dumbell Press: 4x8

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WOD: "Elizabeth"

21-15-9

Squat Cleans 135/95#

Ring Dips

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Sell-out: OTMx8 mins 

3 Back Squats @ 1.5xBW