Tuesday, July 16th

Warmup: 10 minutes of:

1 Dumpster Dash,

10 Banded Scap pulls,

10 banded pull aparts,

10 Arnold presses

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Body Building: 3 Rounds ~ Not For Time:

Single Arm Seated DB Press x 8,

Single Arm DB Row x 8,

20 DB Russian Twist on Bench,

Single Arm DB Bench,

DB Pullovers x 12

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WOD: OTM x 15 minutes:

Minute 1: Devil Press x 4;

Minute 2: 10/8 Calorie Row;

Minute 3: 20 Ab mat situps

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Endurance: Meet at ECF @ 530 am

12 Rounds for time:

200 meter row

400 meter run