Warmup: 10 Minutes of:

10 cal ski erg,

10 Arnold Presses,

10 Banded Face Pulls

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Strength: Bench Press 6x3

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WOD: 12 minute AMRAP:

3 HSPU's,

6 Pullups,

18 Ab mat Situps

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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Strength: Deadlift 6x3

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WIOD: For Time:

10 Deadlifts 275/185#,

20 Box Jumps 20",

30 knees to elbows,

40 Reverse Lunges,

50 Calorie Bike

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Endurance: Meet at ECF @ 530 am

Teams of 2 Athletes:

1 mile run then,

2000 meter row + 40 Calorie Assault bike,

1500 meter row + 60 Calorie Bike,

1000 meter row + 80 Calories on Bike,

500 meter row + 100 calories on bike, then

1 mile run

Warmup: 2 Rounds of:

400 meter jog,

12 pushups,

12 curlups,

12 banded deadlifts,

12 banded pull aparts

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Strength: 20 Minutes to work up to a working or moderate weight power snatch

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

WOD: "Randy"

75 Power Snatches for Time 75/55# (9 minute CAP)