Thursday, January 9th

Warmup: 10 minutes of:

20 calorie bike,

20 ab mat situps,

20 banded deadlifts,

20 banded flies

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Strength: Thrusters 6x6

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

WOD: 2 rounds of-

50 DU's,

30 Thrusters 75/55#,

20 Pullups

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Endurance: Meet at ECF @ 530 am

Strongman Mile :)

Joe Kusnitz
Wednesday, January 8th

Warmup: 3 rounds of

12 lunges,

12 ring rows,

12 pushups,

12 back extension

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

Strength: Deadlift 6x6 with 2 second pause at the knee

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

WOD: 4 rounds:

weighted bear crawl with DB x 20 meters,

Burpee Deadlifts with DB's x 6,

Knees to Elbows x 12,

1 Dumpster Dash

Joe Kusnitz
Tuesday, January 7th

Warmup: 3 rounds:

Tates PRess x 8,

Banded pull aparts x 20,

Seated tricept ext x 12,

kb pullovers x 8

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

Strength: Bench Press 6x6

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

WOD: 10!

Hang Squat Cleans 135/95#,

T2B

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Endurance: Meet at ECF @ 530 am

row 2K,

bike 120 cals,

run 1 mile

Joe Kusnitz