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Thursday, September 12th

Buy In:

3 Minute AMRAP

Sets of 7 Unbroken Toes to Bar

Strength:

Bench Press 5!

Start @ 70% of your one rep max and increase load each set

10 Ring Dips between each set

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Endurance: 6am / 6pm @ Eli Whitney Museum [915 Whitney Ave., Hamden] 

3/4 Mile jog to Prospect Street

4, 5 or 6 x Prospect Hill [bottom of hill to stop light]

Odd interval recovery = walk/jog back down [no rest @ bottom]

Even interval recovery = sprint back to bottom, then rest 3 minutes

 

Friday, September 13th

WOD:

5 Rounds for Time

3 Deadlift @ 75% of One Rep Max

6 Overhead Lunges [step out then back, not walking] @ 45#/25#

9 Abmat Situps

Sellout:

Prowler Push Relay [Coach on floor to set teams and distance]

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