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Saturday

Warmup: Coaches Choice

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2 Rounds for Time

1 mile run

100 lunges

50 KBS 55/35#

25 Burpee Box Jumps

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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 ~ Everyone Welcome!

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Monday

Warmup: 3 Rounds of

200 meter row

12 GHD Situps

12 pushups

12 single arm over-head kettlebell squats

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Strength: Jerk 8x3

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WOD: 21-15-9

Power Cleans 155/95#

Ring Dips

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