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Saturday

Warmup: Coaches Choice

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WOD: "The Seven"

7 Rounds for Time

7 HSPU's

7 Thrusters 135/95#

7 Knees to Elbows

7 Deadlifts 245/155#

7 Burpees

7 Kettlebell Swings 70/55#

7 Pullups

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Sunday

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

*7 am - Sunday Funday come join our conditioning fun ~ Everyone Welcome even non-members

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Monday

Warmup: 3 Rounds of

300 meter row

10 ball slams

10 slam ball front squats

20 weighted situps

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Buy-in: 4x12 ring pushups

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Strength:

Back Squat 5x3

Front Squat 5x3

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WOD: 10! of

Box Jumps 30/24"

Double Front Rack Kettlebell lunge steps 55/35#

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Sellout: 10!

Cal Row

Burpee over Rower

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