Thursday, October 19th

Warmup: 4 rounds

2 laps around the room

10 hand release pushups

20 strict situps (no arm swings)

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Strength: Box Squats 6x3 Increasing load

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WOD: Teams of 2 or 3

For time - Only 1 athlete in motion at one time

"Karen"

"Randy"

"Annie"

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Endurance: meet at YMCA pool @ 6am

200 meter warmup

3x100, 6x50, 12x25 ~ 1:1 work to rest

500 continuous