Tuesday, Sept 3rd

Warmup: 3 Rounds of:

200 meter row,

3 wall walks,

12 lunges,

24 banded pull aparts,

24 banded flies

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Strength: OTM x 12 minutes:

20 seconds max Power Jerks (taken from the floor):

40 Seconds rest

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WOD: "Grace"

For Time

30 Clean & Jerks 135/95#

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Endurance: Meet at ECF @ 530 am

5 Rounds of:

4 minute AMRAP of

Calorie Row 30/20,

Assault Bike 30/20 Calories,

Max 10 Meter Shuttle runs,

4 min rest after round 1,

3 min rest after round 2,

2 min rest after round 3,

1 min rest after round 4