Warm Up 

400 m Run / 500 m Row 

25 Air Squats 

20 Sit Ups 

15 Push Ups 

10 Strict Pull Ups 

5 Inchworm with Push Up 


Weight Lift Wednesday 

Snatch - 1 Rep Heavy 

Clean & Jerk - 1 Rep Heavy 

Endurance WOD

Buy In: 1 Mile Run / 2000 m Row 


100 Over the Bar Burpees for Time w/ 3 Thrusters (95/65)

@ the top of every minute 

*Start with 3 Thrusters* 

Cash Out: Stretch & Mobility

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