Friday, April 11th

Warmup: Super Set x 4 Rounds:

Flat Bench Flies x 12,

KB Pull-overs x 12,

Single Arm KB Row x 10 (each arm)

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Strength: OTM x 10 minutes

3 Bench Presses

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WOD: 10! of

KBS 70/55#,

Calorie on Assault Bike

Joe Kusnitz
Thursday, April 10th

Warmup: Coaches Choice

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Skill/Strength: 15 minutes working on hip mobility

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WOD: Teams of 2 Athletes:

Row 5K,

Bike 6 miles,

Athletes must trade machines after 500 meters on the rower

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Endurance: Meet at ECF @ 530 am

Same as Main WOD

Joe Kusnitz
Wednesday, April 9th

Warmup: 10 minutes of:

10 calories on Ski Erg,

10 kbs,

10 later bench step overs,

10 Bent over DB flies

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Strength: OTM X 10 minutes

3 Deadlifts

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WOD: 16 minute AMRAP

200 meter run

20 Single KB Deadlifts

30 Pushups

40 Ab mat Situps

Joe Kusnitz