Warmup: Athletes Choice

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Strength: Bench 6x6

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WOD: For Time 

15! of

Wall Balls 20/14#

2x Jumping Lunges with med ball

Warmup: Coaches Choice

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

WOD: Teams of 2 or 3

2000 meter row

10 Clean and Jerk 135/95#

1500 meter row

20 Clean and Jerk

1000 meter row

30 Clean and Jerk

500 meter row

40 Clean and Jerk

Warmup: 15 Athlete's Choice

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

Strength: One and a half Front Squats 3x10 @ 50% of BW

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WOD: For Time

1000 meter row

50 Double Unders

40 KBS 55/35#

30 Pullups

20 Alternating KB Snatches 55/35#

10 HSPU's

800 Meter run

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Endurance: meet at ECC @ 6 am

30 minute AMRAP

Run around the building

Med ball suisides 

20 Double Unders