Tuesday, October 8th

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: Snatch 30x1

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WOD: 5 Rounds for Time

12 box jumps

15 KBS

18 Pushups

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Endurance: Meet at ECF @ 530 am

row 2K, bike 120 cals, run 1 mile