Thursday, April 20th

Warmup: 3 Minutes of Ski Erg

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Accessory: Super Set x 3 Rounds:

shoulder taps x 10,

kb ab mat situps x 10

Pendley rows x 10,

flat bench flies x 10

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Strength: DB Bench Press 4x6

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WOD: Teams of 2 Athletes:

20 Minute AMRAP

1 Rope Climb,

6 Double KB front rack lunges,

12 Double KB Hang Cleans,

24 Double KB Deadlift

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Endurance: Meet at ECF @ 530 am

50-40-30-20-10 + 10-20-30-40-50 of

10-meter sprints + Calories on Assault Bike