Warmup: 2 Rounds of:

400 meter jog,

12 pushups,

12 curlups,

12 banded deadlifts,

12 banded pull aparts

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Strength: Deadlift 5!

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WOD: 21-15-9 of

Deadlift 225/155,

Box Jumps 24/20"

Warmup: 12 minutes of:

10 Reverse lunges,

10 hip swings (per leg),

10 meter bear crawl,

10 Plank postition shoulder taps

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Strength: Bench Press 5!

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WOD: 4 Rounds for Time:

800 meter run,

30 KBS 55/35#

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Endurance: Meet at ECF @ 530 am

3x 1 mile repeats with 3-2 mins rest after each set

Warmup: 3 Rounds ~ Not for Time

3 minutes on Assault Bike,

8 Ring Rows,

8 goblet squats,

8 single arm DB press (each side),

8 Reverse Hypers

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Strength: Thrusters 5! ~ Increasing weight

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

WOD: "Jackie"

For Time

1000 meter row,

50 Thrusters 45/35# (OLY bar),

30 Pullups