Thursday, October 1st

Zach 1 and 2 getting down with the GHD
 

Warmup: 10 minutes of

Squat Therapy

150 meter row

10 OH Lunges

20 Banded Monster Walks

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Strength: 1xMax Rep Pushups

Front Squat: 3x10 ~ Unbroken

WOD: 3 Rounds for time

30 Wall Balls 20/14#

20 Box Jumps 24/20#

10 Toes to Bar

Run around the building

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Endurance: meet at YMCA Pool @ 6 am ~Coach Mark

Swim: 15, 20 or 30 minutes continuous ~ without stopping