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Monday, August 20th

10 Rounds

Round starts every 2 minutes

5 Hang Power Cleans @ 75% Bodyweight

Crack Dash

Each round will begin every 2 minutes.  Athletes will have 2 minutes to complete the work outlined above, with rest time amounting to the remainder of the 2 minutes subsequent to the completion of the work.

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Tuesday, August 21st

3 Rounds for Time

400 meter run

1 Rope Climb

2 minutes after completion [start time will vary by athlete]:

9-6-3

Thrusters [95#/65#]

Overhead Squats [95#/65#]

Pullups

Athletes will complete the first portion of the workout [3 RFT], then rest for 2 minutes, then proceed to the second workout.  Second workout is completed by performing 9 reps of each movement, then 6 reps of each movement, then 3 reps of each movement.

TUESDAY ENDURANCE @ ECC

18 minutes AMRAP

25 Double Unders or 50 single unders

400 meter run or 500 meter row

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Wednesday, August 22nd

30 Minutes, As Many Rounds As Possible [AMRAP]

250 Meter Row or 200 Meter Run

25 Situps

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