Warmup: 2 rounds of
300 meter row,
10 pushups,
10 Banded Scap pulls (5 each side),
10 KB Round the worlds,
3 Skin the cat
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Strength: Shoulder Press 5x3
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WOD: For Time:
800 meter run,
21 HSPU's,
21 Pullups,
400 meter run,
15 HSPU's,
15 Pullups,
200 meter run,
9 HSPU's,
9 Pullups
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Endurance: Meet at ECF @ 530 am
On the minute x 6 minutes 100 meter run,
On the 2 minute x 4 - 200 meter run,
On the 3 minute x 4 400 meter run,
On the 5 minute x 2 - 800 meter run
