Tuesday, September 17th

Warmup: 3 minutes on Assault bike then,

3 Rounds of:

10 plank position shoulder taps,

10 curl ups,

10 walking lunges,

10 ring rows

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Skill: Hang Squat Clean 6x3

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WOD: For Time: 10!

Power Cleans

Dumpster Dash

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Endurance: Meet at ECF @ 530 am

Dominate the Day Workout :)