Thursday, April 25th

Warmup: 3 rounds ~ not for time:

6 Zercher Reverse Lunges,

6 Single leg Hip flexion with band,

6 banded donkey kickouts

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Strength: 15 minutes to establish a heavy Front Squat

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WOD: For Time:

50 Calorie Row,

40 Front Squats 95/65#,

30 GHD Situps,

20 Pullups,

10 Sumo DL High Pulls 95/65#

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Endurance: Meet at ECF @ 530 am

6 rounds for time:

800 meter run,

20 Pushups,

30 situps,

50 Single Unders

Joe Kusnitz