Flex Friday!

Warmup: Athlete’s Choice

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Super Set x 6 Rounds

Bench Press x 8

Pendlay Row x 8

Seated DB Press x 8

Chin-ups x 8

Flat Bench DB Flies x 8

KB Pull-Overs x 8

Bench Curl-ups x 8

Warmup: Athlete’s Choice

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Buy-in: 2 minute max distance bear crawl

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Strength/Skill: Squat Clean 20x1

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WOD: 12! of

Hang Clean 115/75#

Box Jumps

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Endurance: Meet at ECF @ 530 am

20! of

Calorie Assault Bike

2x single unders

Warmup: Athletes Choice

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Buy-in: 2 minutes max rep Mountain Climbers

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Strength: Shoulder Press: 6x4

- Athlete mush hold locked out position for 2 seconds

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WOD: 7 rounds for time:

7 KBS 55/35#,

7 lunges with KB in goblet postion,

7 pullups