Thursday, July 14th

Warmup: 10 minutes of:

12 mountain climbers,

12 KBS, 12 KB lunge,

12 KB stepups,

12 calorie bike or rower

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Strength: Over-Head Squat 3x6

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WOD: 2 person team:

42-30-18 of

Squat Cleans 135/95,

ring dips

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Endurance: Meet at ECF @ 530 am

OTM x 30 Minutes

Coach Joe’s Special :)