Tuesday, April 4th

Warmup: 10 minutes of:

10 cal assault bike,

1 wall walk,

10 KB row (5 each side),

30 second plank hold

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Strength: Front Squat 6x3

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WOD: 3 Rounds for Time:

500 meter row,

12 KBS 70/55#,

15 box jumps

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Endurance: Meet at ECF @ 530 am

20 Minute AMRAP:

1 mile run then with time remaining -

10 Ball over bar,

20 calorie row,

10 weighted situps,

then at the 20 minute mark...

Run 2 miles