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Warm-up

Dynamic warm-up & Samson Stretch

3 Rounds of:

10 Push-ups, 10 Shoulder Triplet,
10 Russian Lunges, 10 KTEs
20 Jumping Jacks

WOD

For Time & Glory:

50 Box Jumps
20 Dumbbell Hang Power Cleans
20 Dumbbell Push Press
20 Abmat Sit-ups
20 Renegade Rows
50 Box Jumps

Cool Down

3 Rounds of:

Samson Stretch 20-30 sec
10 Pass Thru
Knee to Chest 20-30 sec

Michelle   25 lbs   8:57
Duffy   35 lbs   8:12
Heidi   20 – 15 – 20 lbs   8:57
Craig
Joan   11:36
Tory   12:21