Friday, October 2nd

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Warmup: 15 minutes of

Dumpster Dash

10 meter bear crawl

10 Overhead KB Extensions

10 KBS

10 Ring Rows

10 KB Goblet squats

++++++++++++++++++++

Strength: Bench Press 6x3

+++++++++++++++++++++++

WOD: OTM x 20 minutes

Odd Minutes: 20 KBS 55/35#

Even Minutes: 20 Russian Twists with KB 55/35#

Joe Kusnitz