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3 bar muscles-ups and an L-sit!  Congrats on a solid start to the week, Judo. #goals

3 bar muscles-ups and an L-sit! Congrats on a solid start to the week, Judo. #goals

Warmup: 4 Rounds of

10 calorie row

20 banded pull aparts

10 banded presses

20 banded flies

10 banded curls

20 banded rows

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Strength: OTM x 10 minutes

3 Bench Presses

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WOD: 3 Rounds for Time

400 Meter Run

3 rounds of

10 wall balls 20/14#

10 pushups

10 box jumps and overs 24/20”

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Endurance: Meet at ECC @ 6 am

6 Rounds for Time

800 meter run

10 calorie on Bike

20 burpees

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