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Saturday

Warmup: Coaches Choice

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

For Time:

500 Meter Row

5 Cleans 185/115#

10 HSPU's

15 Deadlifts 185/115#

400 Meter Row

4 Cleans

8 HSPU's

12 Deadlifts

300 Meter Row

3 Cleans

6 HSPU's

9 Deadlifts

200 Meter Row

2 Cleans

4 HSPU's

6 Deadlifts

100 Meter Row

1 Clean

2 HSPU's

3 Deadlifts

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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: 5 Rounds of

5 pullups

10 pushups

15 wallballs

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

Skill work: Rope Climbs

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

Strength: Back Squat 6x6

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

WOD: 5 Rounds for Time

20 KBS 70/55#

20 Box Jumps 24/20"

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

Sellout: 30 wall balls for time 30/20#

 

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