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Saturday

Warmup: Coaches Choice

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WOD: 18 Min AMRAP of

12 Burpee Box Overs 24/20"

9 Shoulder to Over-Head 135/95#

6 Toes to Bar

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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: 150 Double Unders

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Strength: 4 Rounds ~ Not for Time

12 Seated Dumbell Presses

12 Dumbell High Pulls

12 Dumbell Rows (6 on each arm)

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WOD: "Karen"

150 Wallballs for Time 20/14#

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