Warmup: Athlete’s Choice

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WOD: Team Thursday: For time - only 1 athlete in motion at a time: Teams of 2 or 3 athletes

Karen

150 wall balls 20/14#

Randy

75 Snatches 75/55#

Annie

50-40-30-20-10

Double Unders

Ab Mat Situps

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Endurance: Meet at ECF @ 530 am

Same as Main WOD

Warmup: Athletes Choice

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Buy-in: Rope Climb Practice

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Strength: Bench Press 5x5

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WOD: 3 Rounds for Time

500 meter row

21 KBS 55/35#

12 Pullups

Warmup: Athletes Choice

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Buy-in: Reverse Hypers 4x8

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Strength: Snatch Grip Deadlift 5x3

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Practice: Snatch 20x1

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WOD: 10 minute AMRAP

5 Power Snatches 95/65#

10 Knees to Elbows

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Endurance: Meet at ECF @ 530 am

Run 2 miles then,

24-21-18-15-12-9-6-3 of

Pushups

Situps

Calories on Bike