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SWIM WOD - Mark your Calendars!

• Date: Saturday October 5, 2014
• Time: 10am
• Location: UNO Aquatic Center http://aquaticcenter.uno.edu/directions.htm
• Cost: $2 entry fee to UNO
• What to bring: Swimsuit, Towel, Goggles suggested, Drinking Water
• ***Must know how to swim. This is not a swimming lesson.

Wednesday

Warm up:2 rounds
1 min Jump Rope
10 Banded GMs
1 Length Sampson Stretch

Mobility

Strength/Skill:
Deadlift
10min EMOM
4 Touch n Go reps @ 80% of 1RM

WOD:
10 min AMRAP
7 Hang Power Snatch (95/65)
7 Box Jumps (24/20)
7 Burpees