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Saturday

Warmup: Coaches Choice

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WOD: For Time

30 Deadlifts 95/65#

1 mile run

30 Snatches 95/65#

1 Mile Row

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Sunday 

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

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Monday

Warmup: 10 minutes of

15 meter bear crawl

15 reverse hypers

15 ab mat situps

15 jumping jacks

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Mobility Monday: 10-15 minutes working on calf and ankle mobility and stretching

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Buy-in: 3 minutes max rep burpees

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Strength: OHS 6x3

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7 Minute AMRAP:

7 OHS 95/65#

7 Box Jumps 24/20"

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Sellout: 100 situps ~ not for time (athlete choses difficulty)

 

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