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Shirley taking care of "Jackie"  

Shirley taking care of "Jackie"
 

Warmup: 4 rounds of

12 reverse hypers

12 weighted side benders

12 ab mat situps

30 meter bear crawl

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Strength: Snatch Grip Shoulder Press 3x10 @ 1/3 BW

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WOD: 10! of

Floor Presses @ BW

Deadlift @ BW

Burpees

with 1 dumpster dash between each round*

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Endurance: meet at ECC @ 6 am ~ Coach Joe

Death by Burpees + 10 meter sprints x3
 

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