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Thursday

Warmup: 8 rounds of

3 pushups

6 box jumps

9 KBS

+++++++++++++++

Teams of 2 or 3 - Team Linda

10! of

1.5x BW Deadlift

1xBW Bench

.75xBW Clean

*ONLY 1 athlete in motion at a time + use average BW of the team

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Endurance: meet at ECC @ 6 am

3xTabata Run

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Friday

Warmup: 10 minutes of

3 OLY bar shouder press

3 bent over rows

3 laps

20 DU's

++++++++++++++++++++

Reverse Hypers: 3x12

++++++++++++++++++++

Push Press 8x2 ~ Increasing load

++++++++++++++++++++++++

OTMx 20  minutes

Odd minutes: 40 second row

Even minutes: 40 second run

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Saturday

CrossFit Open WOD 15.5

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Sunday

Amnesty - pick a workout you may have missed during the week or work on a skill