Tuesday, December 4th

Two words: ball snatch.

Warmup: 3 Rounds ~ Not for Time

12 back extensions

9 pushups

7 box jumps

5 pullups

1 dumpster dash

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Strength: Front Squat 6x3

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WOD: 6 Rounds for Time

3 HSPU’s

9 Hang Clean 135/95#

12 Bar Facing Burpees

1 Run around the building

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Endurance: Meet at ECC @ 6 am

10 Rounds for Time

10 Burpees

10 KBS

250 meter row