Warmup: 2 Rounds of:

400 meter jog,

12 pushups,

12 curlups,

12 banded deadlifts,

12 banded pull aparts

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WOD: Teams of 2 - ONLY 1 athlete in motion at a time:

50-40-30-20-10 of

WB 20/16,

KBS 70/55#,

burpees

Warmup: 10 minutes of:

KB Round the world x 8,

Bent over Flies x 10,

Plank hold x 30 seconds,

Ski Erg x 10 calories

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Strength: Bench Press 3x10 with 6-12 dips after each set

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WOD: OTM for 12 minutes of

3 Push Presses + 10 Situps

Warmup: 3 Rounds of:

300 meter row,

Weighted Good Mornings x10,

Seated Box Jumps x 5,

Ring Rows x 10

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WOD: 10 Rounds for time:

20 Calorie on Assault Bike,

10 box jump and overs,

Run around the building