Thursday, January 12th

Warmup: 3 Rounds of:

Banded High Pulls x 6,

Banded Pull Aparts x 6,

Banded Tricep Push downs x 6,

Single Arm Banded Press x 6,

Banded Paloff Press with Rotation x 6

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Strength: Bench Press 3x10

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WOD: Team Thursday:

2 Rounds for time - 3 mins at each station:

Thrusters 95/65#,

Dumpster dash,

Box jumps 20"

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Endurance: Meet at ECF @ 530 am

24! by 3's...

DB Step-ups,

Cal Ski Erg

with 100 meter row after each set...

Every 5 minutes do 20 meter KB Farmers Carry