Warmup: Athlete’s Choice

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Strength: Bench Press 5! ~ Increasing Load

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WOD: OTM x 20 minutes

Odd MInutes: 4 Floor Presses + 4 Floor Press Wipers

Even Minutes: 8-10 Dips

Warmup: Athlete’s Choice

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WOD: Teams of 2 or 3 Athltes

40 min AMRAP:

50 Burpees,

400 meter Run,

50 KBS 55/35#,

500 meter row,

50 pullups,

500 meter ski erg,

50 pushups,

1 mile Assault Bike

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Endurance: Meet at ECF @ 530 am

Same as Main Class

Warmup: Athletes Choice

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Strength: Front Squat: 3x10 one and a halfs

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WOD: 12 min AMRAP:

3 Chest to bar Pullups,

6 Sumo KB Deadlifts,

9 Cal Row