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Friday, September 21st: FNL & Brother Mike’s! Hero WOD at 5pm followed by drinks, food & friends at Brother Mike’s.

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

100 meter run

20 sit ups

repeat 4 times

Metcon

Metcon (No Measure)

Tabata

db thrusters

200 meter run/row

db snatch

200 meter run/row

man makers

200 meter run/row

db lunges

200 meter run/row

db clean and press/jerk

200 meter run/row
each db movement will be 20/10/8

run/row after the tabata

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