Tuesday, Sept 8th

Warmup: 3 Rounds of

400 meter run

1 forward roll

10 KB Lunges

10 KB presses

10 ring rows

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Strength: Front Squat 6x3

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WOD: For Time

1000 meter row

10 Ground to Overhead 155/105#

750 meter row

10 Ground to Overhead

500 meter row

10 Ground to Overhead

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Endurance: Same as Main WOD + 800 meter run after Ground to Overhead!