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Arsen and Magic Mike showing great team work on Team Thursday!

Arsen and Magic Mike showing great team work on Team Thursday!

Saturday

Warmup: Coaches Choice

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Skill/Strength: 30x1 Snatches (can be power or full squat - depends on need)

*Focus on form and technique not speed

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WOD: 2 Rounds for Time

25 Pullups

50 Pushups

75 Air Squats

1 Mile Run

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Sunday

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

*Sunday Funday Bike Ride starts at ECC @ 7 am ~ anyone welcome!

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Monday

Warmup: 10 minutes of

5 Sots Presses with PVC Pipe

10 skull crushers

15 Cal. Row

20 Banded Pull aparts

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Conditioning: 21-15-9 of

Deadlifts 185/115#

Burpee over the Bar

Pullups

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

Strength: Push Press 3x10

*with 10 Ring Rows after each set

 

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