Thursday, August 3rd

Warmup: 3 Rounds of

200 meter jog,

6 Lateral Bar Step-overs,

12 single legged Squat Practice (6 on each side),

12 lunge steps

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Strength: Back Squat 6x4

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WOD: 22 Minute AMRAP:

Teams of 2 Athletes,

2K Row,

100 Box Jumps 24/20",

30 Thrusters 75/55#,

30 Thrusters 95/65#,

30 Thrusters 115/75#,

30 Thrusters 135/85#,

30 Thrusters 155/95#,

30 Thrusters 185/115#

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Endurance: Meet at ECF @ 530 am

10 x 10 kbs + 200 meter sprint