Wednesday, September 20th

Warmup: 2 rounds:

 300 meter row

 10 box jumps

20 lunges

10 med ball cleans

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Buy-in: 4x10 Weighted Reverse Hypers (use medball for weight)

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Strength: Shoulder Press 8x3

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WOD: 2 Rounds For Time

800 meter run

20 KBS 70/55#

20 Pullups

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Sellout: OTMX10 minutes

2 Thrusters @ 75% BW