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Saturday

Warmup: Coaches Choice!

WOD: 

Workout 16.4

13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

M 225 lb. / 20-lb. ball
F  155 lb. / 14-lb. ball

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Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

*7 am Sunday Funday Crew meets at the box for a run then fun** Everyone Welcome!

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Back in the day ~ Before Brian got his Superman cape!

Back in the day ~ Before Brian got his Superman cape!

Monday

Warmup: 10 minutes of

1 dumpster dash

10 reverse hypers

20 ab mat situps

30 jump rope ~ singles

++++++++++++++++++++++

Buy-in: 4x15 Weighted Ring Rows

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Strength: OHS 3x3, 3x2, 3x1

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WOD: 4 min AMRAP

7 Deadlifts 155/95#

5 Hang Cleans 155/95#

3 Jerks 155/95#

Rest 2 minutes

WOD: 3 min AMRAP

7 Deadlifts 155/95#

5 Hang Cleans 155/95#

3 Jerks 155/95#

Rest 90 Seconds

WOD: 2 min AMRAP

7 Deadlifts 155/95#

5 Hang Cleans 155/95#

3 Jerks 155/95#

Rest 1 minute

WOD: 1 min AMRAP

7 Deadlifts 155/95#

5 Hang Cleans 155/95#

3 Jerks 155/95#

+++++++++++++++++++++++

Sellout: Bench 5x3 with 10 plate raises after each set

 

 

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