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Warmup: 12 minutes of

300 meter row

10 reverse hypers

20 banded monster walks

30 Mountain Climbers

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Buy-in: 8 minutes of Turkish Get-ups

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Strength: OLY Bar OH Walking Lunges3x10 ~ max weight

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WOD: Team Nicole - 30minute AMRAP

400 meter run

Max Rep Pullups

*Partner A runs a 400 meter while Partner B performs max rep pullups - when the athletes hands come off the bar then he/or she must do 10 burpees and wait for Partner A to come back before switching

*Score = Pullups

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Endurance: meet at ECC @ 6 am

2x800, 2x 1 mile, 2x800 ~ Rest = 1/2 Work

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