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Thursday:

Partner WOD- 16 minute AMRAP:

Partner A- dumpster dash

Partner B- 1 power clean, 3 thrusters, 5 toes to bar (weights @ 115/75#)

Score = number of rounds

**don't have to switch but both partners must be in motion

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Endurance: 6 am @ ECC

10 x 10 burpees into 100 yard sprint every 90 seconds

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Friday:

Preview-

5 x 3 hex bar deadlifts standing on plate (must

simulate over extension of chest up)

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WOD-

5 rounds for time:

3 rope climbs

5 floor presses @ 50% of bench max

7 deadlifts with press bar weight

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Cash-Out-

150 double unders for time

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Saturday:

Preview-

8 x turkish get ups- max weight

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WOD-

"Grace"

30 clean and jerks for time

@ 135/95#

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Sell out- 

on the minute x 12:

100 meter sprint (OPP do not sprint)

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Cash-out-

on the minute x 8 - 1 front squat @ body weight

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Sunday:

Amnesty- Pick a workout you may have missed during the 

week or work on a skill