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Warmup: 12 minutes of

10 plank ups

10 OLY bar good mornings

10 ring rows

10 calorie row

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Buy-in: 1 min Max rep dead hang pullups

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Strength: Push Press 6x4 ~ Increasing Loads

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WOD: 4 Rounds for time

400 meter run

40 Overhead Walking lunges 25/10#

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Endurance: meet at ECC @ 6 am

4 Rounds for time

800 meter run

10 Burpee Box for Ball Overs

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