Monday, September 25th

Warmup: 3 Rounds of:

200 meter run,

30 second Plank Holds,

20 lunge steps,

10 curl-ups on the floor,

5 pullups

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Strength: OTMx 10 minutes:

3 Front Squats ~ taken from the floor

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WOD: OTM x 22 minutes:

Odd minutes - 40 seconds row: 20 Seconds rest,

Even Minutes: 40 Seconds shuttle run: 20 seconds rest