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Warmup: 4 Rounds of

8 dumbell lateral raises

8 dumbell side raises

20 dumbell presses

8 dips

20 jumping squats

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Buy-in: 5 minute Double Under or Triple Under practice

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Strength: OHS 6x3

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WOD: Teams of 2 15 minute AMRAP

Athlete 1 rows 200 meters

Athlete 2 Max rep Over-Head Squat 75/45#

*Athletes must switch after the completion of the row

**Score = total number of OHS

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Endurance: meet at YMCA Pool @ 600 am

Team Swim

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