Wednesday, January 15th

Warmup: 3 rounds of:

10 calorie Ski Erg,

3 Skin the cat,

20 meter prowler pulls,

10 seated Good Mornings

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Strength: Deadlift 5x4

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WOD: 12-9-6 of

Calorie Row,

Deadlifts 225/155#,

HSPU's

Joe Kusnitz
Tuesday, January 14th

Warmup: 3 Rounds of:

3 forwarrd rolls,

6 Bulgarian Split squats,

12 Reverse Lunge Steps

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Strength: Back squat with tempo 3001 5x5

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WOD: 5 rounds for time:

30 step ups,

20 DU's,

10 burpees,

dumpster dash

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Endurance: Meet at ECF @ 530 am

30 Rounds of:

odd minutes - row 40 seconds; 20 seconds rest,

even minutes - run 40 seconds; 20 seconds rest

Joe Kusnitz
Monday, January 13th

***Attention athletes! All teams signed up today, Jan 13th will receive comp hoodies with their registration! We will still be accepting teams while spaces last but comp hoodies deadline is today!

Athletes and guests can also order solo comp hoodies through Jan 14th, noon by sending your size and $25 via the ECF Venmo (@elmcityfitness)

Let us know if you have any questions!****

Warmup: 3 Rounds of:

KB Floor Presses x 10,

Kneeling KB Round the world x 10,

KB bent over flies x 10,

Ball over Bar x 10

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Strength: Push Press 4x5

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WOD: 5 rounds for time:

9 pullups,

15 pushups,

21 KBS 55/35#

Joe Kusnitz