Monday, October 2nd

Warmup: 3 minutes on rower,

10-12 Shoulder Pass-throughs and 8's,

OLY bar hip thrust x 6,

OLY bar roll-outs x 6,

Alternating Single arm DB press x 6 (each side)

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Strength/Skill: 20 minutes practice

Toes to Bar or Knees to Elbows

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WOD: 12 Minute AMRAP:

21 Push Presses 75/55,

15 Snatches 75/55#,

9 T2B