SWAT Day
The Cub (65 lbs on thick bar) (like the bear only without the front squat thruster at the end) x 3
Squat clean
Push Press
Back Squat
Thruster
Road Rage (without tire flip) x 6
Burpee to ball and pushup
Stand with ball to squat clean
Press ball overhead and slam
Jump on tire
Ring Dips x 9
Pullups x 12
Erik, JD, Frank, Bill, Tom, Byron, Phil, Roland, Kevin, Chris and me.
In the afternoon Alyse did the same workout
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