Monday, October 19th

Warmup: 12 minutes of

200 meter run

8 Goblet Squats

8 Plank-ups

8 Side Lunges with KB

8 Pushups

8 Ring Rows

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Strength: Front Squats 3x6

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OLY Work: Hang Squat Clean 8x1

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WOD: 3 Rounds for Time

500 meter row

12 Push Presses 135/95#

15 Ring Dips