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Saturday

Warmup: Coaches Choice

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For Time:

30 Squat Cleans 135/95#

rest 5 minutes

4 Rounds for Time

400 meter run

15 Hang Power Sntaches 95/65#

rest 5 minutes

3 Rounds for Time

80 Double Unders

40 Air Squats

20 Deadlifts 185/135#

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Rugby Sellout: OTMX20 minutes

100 meter sprint

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Sunday

Amnesty - Pick a workout you may have missed or work on a skill or make your own workout

*7 am Sunday Funday - Everyone is welcome ~ Even non-members

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Monday

Warmup: 3 Rounds

10 wall balls

3 wall walks

10 kbs

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Buy-in: 4xMax Rep Dips

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Strength: Back Squat 10-8-6-4-2 ~ increasing load

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WOD: OTMx20 minutes of

Odd minutes: 10 box jumps 24/20"

Even minutes: 5 Burpee Toes to Bar (athlete stands under the pull-up bar, then performs a burpee with the jump right into the the toes to bar)

*Scaled options would be burpee to knees to elbows or burpee to knee ups

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

Sellout:  "Grace"

30 Clean & Jerks for time 135/95#

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