Thursday, March 10th

Accessory: 15 minutes of:

Banded Thrusters x 10,

Banded Suitcase Deadlift x 10,

Banded Goodmornings x 10,

Banded Hip Bridge x 10,

Banded Lateral Walk x 10,

Banded Kneeling Over-head Press x 10

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WOD: 4 Rounds for Time:

200 meter run,

10 KBS,

1 Rope Climb,

Rest 30 seconds,

1 Rope Climb,

10 KBS,

200 meter row

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Endurance: Meet at ECF @ 530 am

Relay Madness with Coach Joe (running out side)