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Warmup: 12 minutes of

1 Turkish Get-up

1 Dumpster Dash

1 Forward Roll

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Buy-in: 1 minute max rep Snatches 95/55#

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Strength: Push Press 4x3

*with a 2 second hold at the top

+++++++++++++++++++++

WOD: 5 Rounds for Time

20 KBS 55/35#

20 Burpees

20 Pullups

+++++++++++++++++++++

Sellout: Thrusters 10x2 ~ Ascending Loads

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Endurance: Meet at ECC @ 6 am

For Time:

1 mile row

2 mile run

1 mile row

 

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