Thursday, March 30th

Warmup: 4 Rounds 

150 meter row

8 OLY bar high pulls

8 OLY bar OH walking lunges

8 GHD Situps

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Buy-in: 3x12 hip ext

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Strength: Bench 3x8 with 6 chin-ups after each set

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WOD: Team "Jack"

20 Min AMRAP of

10 Push Presses 115/75#

10 KBS 55/35#

10 Box Jumps 24/20"

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Sellout: For Time

25 Deadlifts 135/95

25 Cal Row

25 Ring Dips

25 Cal Row

25 Deadlifts

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Endurance: meet at ECC @ 6 am

Hill Repeats: 4, 5 or 6 x with 2 minutes rest between