Tuesday, September 24th

Warmup: 15 minutes of:

1 minute squat therapy,

1 minute shoulder pass-throughs and 8's,

10 Overhead walking lunges with single KB (10 right, 10 left),

10 meter bear crawl

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Strength: OTM x 12 minutes

3 Power Cleans

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WOD: 12 minute amrap:

1 cal row + 1 power clean

- Add one rep to each movement each round until time is called

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Endurance: Meet at ECF @ 530 am

4 Rounds for Time:

500 meter ski erg,

800 meter run,

30 Ab Mat Situps