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Monday

Happy birthday to the First Lady of ECC - The Brains beind it all!

Warmup: 10 mins of

10 ring push ups

10 OH bar lunges

2 laps around the gym

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3 Rounds for time

30 Cal Row

20 Box Jumps 24/20"

30 Wall Balls

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Tuesday

Warmup: 4 rounds of

10 Squat theropy

10 Quadapets

10 KBS

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For Time:

100 Double Unders then,

4 Rounds of

5 Muscle Ups

10 Front Squats 155/105#

15 HSPU's

20 Burpees

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Endurance: meet at ECC with Coach Joe @ 6 am

24! Down by 3's of:

KBS 55/35#

Pushups

Ab Mat Situps

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Wednesday

Warmup: 8 Rounds

20 Second bar hangs

6 OLY bar thrusters

12 Reverse Hypers

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3 Rounds for time

800 meter run

21 power cleans 155/105#