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630 am class - setting a great pace for the run!

630 am class - setting a great pace for the run!

Warmup: 12 minutes of

200 meter row

10 Reverse hypers

8 KBS

6 Oly bar bent over rows

4 Chinups

2 Forward rolls

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Buy-in: 3x10 weighted ring rows (with vest)

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WOD: For Time

100 Double Unders then,

4 Rounds of

2 Muscle Ups

8 Front Squats 155/105#

10 HSPU's

20 Burpees

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Strength: Push Press 4x6

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Endurance: Meet at ECC @ 6 am

24! by 3's of

KBS 55/35#

Pushups

Ab Mat Situps

*Run Around the building after each round

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