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 Laser focus from Coach Katie!

Laser focus from Coach Katie!

Warmup: 4 Rounds ~ not for time

250 meter row

40 foot bear crawl

20 med ball slams

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Strength: Bench ~ 100 Reps (athlete picks weight)

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WOD: Teams of 2

20 Thrusters 155/115# + 50 Burpees

30 Thrusters 135/95# + 40 Burpees

40 Thrusters 95/65# + 30 Burpees

50 Thrusters 65/45# + 20 Burpees

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Endurance: Meet at YMCA @ 6 am

Team Swim

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