Friday, October 31st

Warmup: Coaches Choice

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Strength: Tempo Bench 5x5 (3001)

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WOD: OTM x 24 minutes:

Minute 1: Seated Plate raises x 8 + Seated Plate Tricep Ext x 8,

Minute 2: 40 second Side Plank (20 seconds per side),

Minute 3: Banded High Pulls x 8 + Banded Pull aparts x 12

Joe Kusnitz
Thursday, October 30th

Warmup: 3 Rounds of:

KB Floor Presses x 10,

Kneeling KB Round the world x 10,

KB bent over flies x 10,

Ball over Bar x 10

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Strength: Shoulder Press 5x4

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WOD: 6 rounds for time:

9 pullups,

15 pushups,

21 ab mat situps

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Endurance: Meet at ECF @ 530 am

4 Rounds for time:

500 meter row,

800 meter run,

30 calorie Assault Bike

Joe Kusnitz
Wednesday, October 29th

Warmup: 3 rounds of:

10 calorie Ski Erg,

3 Skin the cat,

20 meter prowler pulls,

10 seated Good Mornings

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Strength: Deadlift 6x4

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WOD: For Time

12-9-6 of

Calorie Row

Deadlifts 225/155#

HSPU’s

Joe Kusnitz