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Thursday

ECC

"Diane"

21-15-9

Deadlift 225/185

HSPU

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OPP

"Diane" (10 Min Cap)

21-15-9

Deadlift 225/185

HSPU

then

"Jackie"

Row 1000 Meters

50 Thrusters 45/33

30 Pullups

Rest

Bullet Proof Shoulders

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Endurance

@ Eli Whitney Museum

10, 12 or 15 x Mill Rock Hill

This will be done continuously with recovery being the jog back down

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Friday

ECC

"Helen"

3 Rounds for Time

400 Meter Run

21 KBS 55/35

12 Pull ups

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OPP

Rest Day

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Saturday

ECC

Filthy Fifty

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OPP

a - 15 mins HS Walk Work

b - 3x7 seated DB Press

c - Filthy Fifty

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Sunday

ECC

Amnesty Sunday

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OPP

a - Snatch Work from box 10X1 @ 75% - after each set 5x box jumps

b - Open WOD 11.1

15 min Amrap

30 DU

15 Power Snatches 75#

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