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Warmup: 3 Rounds of

10 10 meter jogs

10  Single leg deadlifts

10 pushups

10 toes to wall

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Buy-in: HSPU's 10x2 ~ Strict

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Strength: OHS 8x3

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WOD: For Time 

800 meter run

5 HSPU's

40 KBS 70/55#

400 meter run

10 HSPU's

30 KBS 

200 meter run

15 HSPU's

20 KBS

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Endurance: meet at ECC @ 6 am

10, 15, or 20 minute out and back ~ no rest (negative split)

 

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