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 Congratulations to all of the athletes and supporters who joined us for a special Memorial Day "Murph" workout yesterday!  YOU make ECC the incredible community that it is!

Congratulations to all of the athletes and supporters who joined us for a special Memorial Day "Murph" workout yesterday!  YOU make ECC the incredible community that it is!

Warmup: 4 Rounds of

20 Banded Sumo Steps

15 OHS ~ with OLY Bar

10 KBS

6 Dips

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Super Set x 4 ~ Not for Time

A - Push Press x 6

B - Ring Rows x 10

C - Banded Pull Aparts x 20

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WOD: 10 Min AMRAP

10 Shoulder to Over-Head 95/65#

10 Toes to Bar

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Endurance: Meet at ECC @ 6 am

1 mile run then,

15! of

Burpees

Ab Mat Situps

with 100 meter row after each set 

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