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Warmup: 12 minutes of

2 minutes squat therapy

1 minute snatch balance practice

1 minute jog around room

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Buy-in: 30 HSPU's for time

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WOD: "Alley Cat"

Teams of 2 ~ 15 Minute AMRAP

Row 1 calorie + 1 burpee over the rower

Row 2 calories + 2 burpees over the rower

Row 3 calories + 3 burpees over the rower

Continue until time is called

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Strength: OHS 3x6

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Endurance: meet at ECC @ 6 am

5 Rounds for time

500 meter row

20 burpees

30 double unders

 

 

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