Thursday, December 1st

Warmup: 10 minutes of

12 reverse hypers

8 cal row

4 floor presses

2 OLY bar rollouts

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Buy-in: 30 wall balls for time 30/20#

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Strength: Sumo Deadlift 5! ~ Increasing load

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WOD: Teams of 2 or 3 - 20 min AMRAP

30 Clean & Jerks 135/95#

50-40-30-20-10 of

DU's

Ab Mat situps

* Only 1 athlete in motion at a time

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Endurance: Swim @ YMCA at 6 am

warmup: 5x100 with 1 minute rest 

5x50, 5x 200, 5x50 - 1 minute rest between each rep/ 2 minute rest between each set