Thursday, June 24th

Midline: “Ring of Fire”

2 Rounds of

20 Weighted Hip Extensions

20 Second Single Arm Plank Hold on rings (Each Arm)

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Practice: Squat Snatch

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Strength: 20 minutes of Squat Snatch Practice

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WOD: Teams of 2 or 3 Athletes

2 Rounds for Max Reps

4 minutes Max Rep Clean & Jerk 95/65#

1 minute rest

4 minutes Max Rep Dumpster Dash Relay

1 minute rest

4 minutes Max Rep Burpees

1 minute rest

*Only 1 Athlete in motion

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Endurance: Meet at ECF @ 530 am

Teams of 2 Athletes ~ 3 Rounds for Reps

4 Minutes Max Calorie Bike

4 Minutes Max Dumpster Dashes

4 Minutes Max Burpees

*Only 1 athlete in motion