Tuesday, September 27th

Warmup: 10 minutes of:

1 minute bike,

10 alternating DB Seated Press (5 each side),

6-10 GHD Situps,

6-10 Pushups

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Strength: Push Press 4x6

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WOD: 8 minute AMRAP:

2 Shoulder to Over-head 135/95#,

2 Pullups

*Add 2 Reps per movement until time is called

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Endurance: Meet at ECF @ 530 am

20!

Pushups,

Ab mat Situps

Dumpster Dash after each set