Tuesday, November 15th

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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Strength/Skill: 15 minutes to establish a heavy hang snatch x 3

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WOD: OTM x 12 minutes:

3 Power Snatches,

3 HSPU's

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Endurance: Meet at ECF @ 530 am

For Time:

100 Cal Row,

100 Cal Bike,

100 Cal Ski,

100 10-meter runs