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Saturday

Wamup: Coaches Choice!

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WOD: For Time

1000 meter row

30 Snatches 95/65#

2000 meter row

30 Power Cleans 95/65#

Rest 10 minutes

30 Burpee Muscle-ups for time

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Sunday

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

*7am Sunday Funday ~ Everyone is welcome even nonmembers!

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Monday

Warmup: 5 Rounds of

5 Ring rows

10 dumbell bench or floor presses

15 air Squats

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Buy-in: 30 Hand release pushups ~ not for time

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Strength: 15 minutes to establish a heavy thruster

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WOD: "Jackie" 

1000 meter row

50 Thruster 45/33#

30 Pullups

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Sellout: Muscle up practice

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