Thursday, January 4th

Warmup: 12 minutes of:

300 meter row,

Plank postition plate drag x 10 meters,

Banded pull aparts x 20,

Banded Flies x 20,

bar hang x 30 seconds

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Strength: Deadlift 6x3

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WOD: 10! of

Burpee

Pullups

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Endurance: Meet at ECF @ 530 am

Teams of 2 athletes - 24 Minute AMRAP

Parter 1 -2x around the building,

Partner 2 -1 mile assault bike

~ switch when both partners are done