Thursday, October 15th

Team Thursday:

Teams of 2 or 3:

For Time:

2000 meter row,

10 clean & Jerk 135/95#,

1500 meter row,

20 Clean & Jerks,

1000 meter row,

30 Clean & Jerks,

500 meter row,

40 Clean & jerks

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Endurance: Meet at ECF @ 530 am

10-12-14-16-18-20-22-24-24-22-20-18-16-14-12-10 of

Calories on Assault Bike

with 30 seconds rest after each set

Joe Kusnitz
Tuesday, October 13th

Warmup: Athlete’s Choice

+++++++++++++++++++++++

Strength/Skill: Hang Squat Cleans 6x3

+++++++++++++++++++++++++++++++++

WOD: 8 Minute AMRAP:

8 Calorie row,

16 Alternating Single Arm DB Snatch 55/35#,

32 Double Unders

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Endurance: Meet at ECF @ 530 am

3 x Death by Burpees + 10 meter sprints

Rest 1 minute between each round after the last athlete fails

Joe Kusnitz