Friday, October 6th

Warmup: 3 minutes on Bike, row, or ski, then

3 rounds of:

7 goblet squats,

9 Elevated Pushups on OLY bar,

11 Ring rows,

13 Ab mat situps

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Strength: Power Jerks 3x10

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WOD: For time:

400 meter run,

25 pullups, then

30-20-10 of

Wall balls,

Push Presses ~ with WB,

25 pullups,

400 meter run