Tuesday, September 30th - Wednesday, October 1st

Tuesday:

Preview:

 1 minute max rep snatch @ 95/75#

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Strength:

Push Press 4 x 3, Heavy

*hold @ the top, locked out for 2 seconds

WOD:

5 rounds for time of:

20 Kettle Bell Swings @ 55/35#

20 Burpees

20 Pull Ups

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Cash-out: 

Thruster 1- x 2 ascending load

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Endurance: 6 am 

5 Rounds:

300 meter row

12 box jumps

medball suicide

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Wednesday:

Preview: 

4 x 25 GHD Sit Ups

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Skill Work:

 Hand Stand Push Ups

Strength:  

Bench- 4 x 8 @ 65% with banded pull aparts after each set

WOD:  12 minute AMRAP

Team Tire Flips

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Cash-Out: 

Death by Power Clean @ 185/115#

1 mile run