Thursday, January 11th

Warmup: 12 minutes of

300 meter row

10 meter sled push

10 meter sled pull

10 spider pushups

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Strength: Deadlift 3x6

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WOD: 10! of

Deadlift 315/205#

Calories on Assault Bike

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Endurance: Meet at ECF @ 530 am

24 Down by 3 of

Weighted Step-ups

Calorie on Assault Bike

with run around the building after each round :)