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Warmup: 10 minutes of

6 seated presses

6 wall walks

6 goblet squats

6 pushups

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Buy-in: 30 push press or jerk wall ball tosses for time

*must toss to against the wall

*cannot squat

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WOD: 21-15-9

KBS 70/55#

Wall Balls 20/14#

Run around the building after each round

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Strength: Back Squat 4x8

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Endurance: meet at YMCA Pool @ 6 am

Swim: 200 meter warmup

100, 200, 300, 400, 300, 200, 100 ~ 1 minute rest after each set

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