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Warmup: 12 minutes of

30 meter farmers carry

2 minutes of squat therapy

30 second L-Sit holds

12 reverse hypers

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Buy-In: 50 GHD Situps (can be broken up into sets)

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

WOD: For Time

5 Rounds of Cindy

5 Pullups

10 Pushups

15 Air Squats

then,

20 Squat Cleans 155/95#, then

5 Rounds of Cindy

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Endurance: Meet at ECC @ 6 am

row 1 mile

run 2 miles

row 1 mile

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