Wednesday, October 7th

Strength/Skill: Hang Power Clean 3x10

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WOD: 10!

KBS 70/55's,

2xDU's

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Sellout: 3 minute max rep bag over shoulder

Joe Kusnitz
Tuesday, October 6th

Strength: Back Squat 3x10

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WOD: 21-15-9 of

Deadlifts 225/95#,

Box Jump and overs 24/20"

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Endurance: Meet at ECF @ 530 am

For Time

2K Row

120 Cals on Assault Bike

1 Mile Run

Joe Kusnitz
Monday, October 5th

Strength: 15 minutes to establish a heavy Turkish Get-up

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WOD: 12 Minute AMRAP:

21 Push Presses 75/55,

15 Snatches 75/55#,

9 T2B

Joe Kusnitz