`
 5:30 class getting after it!  When I dip, you dip, we dip.

5:30 class getting after it!  When I dip, you dip, we dip.

Warmup: 4 Rounds ~ Not for time

100 meter row

Heaving Snatch Balance Work

Stiff legged Deadlift Work

Shoulder to Over-head Work

**Athlete picks number of reps to show great form and warmup

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Super Set 4 Rounds ~ Not For Time

A - Box Squat x 8

B - Trap Bar Deadlift x 12

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WOD: OTM x 20 Minutes

Odd - 1 Rope Climb + 20 Double Unders

Even - 3 Thrusters 155/105#

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Endurance: Meet at ECC @ 6 am

12! of Calorie Row

Burpee over rower

2 x DU's 

1 Run Around the building

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