Tuesday, November 29th

Warmup: 10 minutes of:

Run 20 meters

Single Arm KB Over-Head Walking Lunge x20 meters,

KB Russian Twist x20,

Frog Hops x20 meters

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Strength: Sumo Deadlift 4x8

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WOD: 3 Rounds for Time:

400 meter run,

15 Power Cleans 135/95#,

10 HSPU's

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Endurance: Meet at ECF @ 530 am

4 Rounds for Time

500 meter ski erg

800 meter run

50 Ab Mat Situps