Thursday, September 7th

Warmup: 3 Rounds ~ Not for Time:

Single Arm DB Press x 10 (5 each side),

DB Round the world x 10 (5 each direction),

10 Calorie Ski Erg

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Strength: Pulling Power:

5 x Max load dead-hang pulllup then

5 x Negative Pullups x 5

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WOD: "Annie"

50-40-30-20-10 of

Double Unders,

Ab Mat Situps

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Endurance: Meet at ECF @ 530 am

1 mile row,

2 mile run,

3 mile bike