Tuesday, October 29th

Warmup: 12 minutes of:

10 banded good mornings,

8 Reverse Hypers,

6 GHD Situps,

4 Burpee Box overs,

2 Forward Rolls

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Strength/Skill: 20 Minutes to work up to a working on moderate weight power clean

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WOD: 10! of

Hang Squat Clean @ 50% of established Power Clean weight,

Toes to Bar

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Endurance: Meet at ECF @ 530 am

1 mile row, 2 mile run, 3 mile bike