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SATURDAY

Warmup: coaches choice

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Workout 17.5

10 rounds for time of:
9 thrusters
35 double-unders

Men use 95 lb.
Women use 65 lb.

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SUNDAY

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

*Sunday Funday Crew workouts at 7 am ~ everyone more than welcome!

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MONDAY

Warmup: 2 Rounds of

300 meter row

10 box jumps

20 lunges

10 med ball cleans

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Buy-in: Tabata

Air Squats

Double Unders

*complete 8 rounds of 20 seconds work/10 seconds rest of one movement ~ don't change

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WOD: For Time

10! of

Power Cleans 155/95#

Burpees

Dumpster Dash between each round

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