Thursday, January 18th

Warmup: 10 minutes of:

20 calorie bike,

20 ab mat situps,

20 banded deadlifts,

20 banded flies

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Strength: Thrusters 6x6

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WOD: 2 Rounds for Time:

50 DU's,

30 Thrusters 75/55#,

20 Pullups

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Endurance: Meet at ECF @ 530 am

Plyometrics and Quickness Skills