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SATURDAY

Warmup: Coaches Choice

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

WOD: For Time

500 meter row then,

24-21-18-15-12-9-6-3 of

KBS

Pullups

*with 20 Double Unders done after each set then,

500 meter row

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SUNDAY

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

*Sunday Funday crew meets at 7 am every Sunday morning ~ Everyone Welcome!

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MONDAY

Warmup: 3 rounds of

20 Banded Pull Aparts

15 Russian Twist with Med Ball

10 KBS

5 Wall Walks

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

Mobility Monday - spend 15 minutes working on T-Spine Mobility ~ Coaches Choice

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

Strength: Snatch Grip Shoulder Press 3x10 ~ light weight

*behind the head

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

WOD: 10! of

Floor Presses @ 80% of BW

Burpees

Ab Mat Situps

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