Tuesday, November 19th

Warmup: 3 rounds:

Tates Press x 8,

Banded pull aparts x 20,

Seated tricept ext x 12,

kb pullovers x 8

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Strength: Bench Press 6x6

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WOD: 10!

Hang Cleans 135/95#,

ring dips

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Endurance: Meet at ECF @ 530 am

For Time:

800 meter run

3 Rounds of:

20 cal row

20 pushups

20 ab mat Situps

1 mile run

2 Rounds of

20 cal row

20 pushups

20 ab mat Situps

800 meter run

20 cal row

20 pushups

20 ab mat Situps