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Saturday

Warmup: Coaches Choice

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WOD: "Badger"

3 Rounds for Time

30 Squat Cleans 95/65#

30 Pullups

800 meter run

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SUNDAY

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

*7 am Sunday Funday Crew ~ Everyone is Welcome to come and join the fun!

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MONDAY

Warmup: 3 Rounds of

200 meter row

15 OHS

10 KBS

20 Ab Mat situps

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Buy-in: 15 minutes of shoulder mobility ~ coaches choice

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Strength: Seated OLY bar Shoulder Press 6x3

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WOD: For Time

30-20-10 of

Hang Clean 95/65#

Pushups

*with 2 rope climbs after each set

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