Wednesday, September 11th

Warmup: 10 minutes of:

10 cal assault bike,

1 wall walk,

10 KB row (5 each side),

30 second plank hold

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Strength: Power Jerk 3x10

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WOD: 3 Rounds for Time:

400 meter run,

8 Power Jerks 135/95#,

12 pullups