6:00am, 6:00pm, 7:00 team training, 8:00 private

strength:

push jerk 5-5-5-5

WOD 1:

150m row sprint

5 over the bar sprawls

5:00 AMRAP

WOD 2:

10 dumbbell thrusters

10 back extentions

5:00 AMRAP

WOD 3:

10 target touches

10 medball squat cleans

5:00 AMRAP

 

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