Thursday, October 5th

Warmup: 4 Rounds of

300 meter row

4 Hand Stand Walks

3 Jogs around the room jumping over benches

2 forward rolls

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Strength: Bench 6x3

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WOD: 22 minute AMRAP

Max rep shoulder to overhead 95/65#

*each time the bar hits the floor - the athlete runs around the building

*Score = total number of reps in the allotted time

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Endurance: meet at ECC @ 6 am

15, 20 or 30 minute out and back run