Friday, September 18th

Warmup: 4 Rounds

200 meter run

10 kb presses

10 single arm kb overhead walking lunges

10 kbs

10 Alternating single leg kb deadlifts

10 Russian twist with kb

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Skill Work: Double Unders

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Strength: Snatch Grip Deadlift 1x4, 1x3, 2x2, 4x1

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WOD: for Time

21-15-9

Calorie Row

Bench Press 135/80#