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Thursday

Strength: Back Squat 2x3 @ 75% of 1RM

WOD: 4 Rounds of:

1 min Max Rep Wall Ball 20/16#

1 min rest

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Endurance: 6 am at the box (ECC Main Gym)

Every 2 minutes for 10 rounds of: 10 Burpees + 100 meter sprint

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Friday

WOD: 15 min AMRAP (As Many Rounds as Possible) of:

5 – Push Presses 95/65#

10 – Pull ups

15 – Box Jumps 24/20”

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Saturday

On the Minute (OTM) for 12 minutes of

3 - Snatches @ 75% of 1 RM

Then

21-15-9 of

Dips

Double Unders

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Sunday

Amnesty – Makeup a workout you may have missed during the week or come to the gym to work on a skill that may need some additional work!