Warmup: 10 minutes of:

10 cal row,

10 PVC pass-throughs,

10 Ring Rows,

10 Alternating Pushups on KB

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Body Building:

Super Set #1 x 5 Rounds:

(A) DB Bench Press x 12,

(B) Bent over DB Flies x 12,

Super Set #2 x 4 Rounds:

(A) KB Pull overs x 12,

(B) KB High Pulls x 12,

Super Set #3 x 3 Rounds

(A ) Floor Press Wipers x 12,

(B) Seated DB Curls x 12 (each arm)

Warmup: 3 Rounds ~ Not for Time:

Single Arm DB Press x 10 (5 each side),

DB Round the world x 10 (5 each direction),

10 Calorie Ski Erg

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Skill: Pulling Power:

5 x Max load dead-hang pullup then

5 x Negative Pullups x 5

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WOD: For Time:

1000 meter row,

30 Alternating DB Snatches 55/35#,

30 Pullups

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Endurance: Meet at ECF @ 530 am

On the 3 minute x 12: row 500 meters

Warmup: 10 minutes of:

6 Goblet Squats,

30 second single arm plank hold (15 seconds on each arm),

6 box Step-ups,

200 meter ski erg

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Strength: Squat Cleans 6x3

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WOD: 5 Rounds for Time:

6 Power Cleans,

12 Box Jump and Overs 24/20",

500 meter Row