Warmup: 4 Rounds ~ Not for Time

Ski Erg x 10 Cals

Dumbell Press x10,

OLY Bar Upright Row x15,

Box Jumps x5

Curl-ups x 5

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Strength/Skill: Power Snatch 6x3

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WOD: 5 Rounds for Time:

500 meter row,

12 KBS,

8 Knees to Elbows

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Endurance: Meet at ECF @ 530 am

3x 10! of:

Calorie Row + 10- meter sprint runs

with 3 minute rest between each round

Warmup: 6 Rounds of:

8/10 cal Ski Erg,

Alternating seated db presses x 8 (4 each side)

OLY bar rollout x 6,

Ring rows x 8

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Strength: 20 minutes to establish a 1 RM of Bench Press

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WOD: OTM x 20 minutes:

odd minutes: 5 pullups + 10 Pushups,

Even minutes: 8/10 Calorie Assault Bike

Warmup: 3 minutes on Assault bike then,

3 Rounds of:

10 plank position shoulder taps,

10 curl ups,

10 walking lunges,

10 ring rows

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Skill: Hang Squat Clean 6x3

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WOD: For Time: 10!

Power Cleans

Dumpster Dash

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Endurance: Meet at ECF @ 530 am

Dominate the Day Workout :)