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The good old days! Still a great community.

The good old days! Still a great community.

Warmup: 10 minutes of

10 banded pull aparts

10 dumbell rows

10 seated dumbell presses

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Buy-in: 2 minutes Max rep Double Unders

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Strength: Bench 5x5

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WOD: 10 -Down & Up of

Pullups

Pushups

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Sellout: 21-15-9 of 

Kettlebell Thrusters 55/35# each hand

2x Double Unders

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Endurance: Meet at YMCA Pool at 6 am

Warmup: 100 meters 

2x50 Finger tip drill

2x50 catchup drill

6x100 meter tempo (rest = work)

10x50 TT (rest = 30 secs)

 

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