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SATURDAY

Warmup: Coaches Choice

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3 Rounds for time:

30 Calorie Row

20 Power Cleans 95/65#

10 Front Squats 95/65#

Rest 10 mins

4 Rounds for time:

15 Shoulder to Over-head 95/65#

10 Toes to Bar

5 Chest to Bar Pullups

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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 Group = Anyone is welcome to join the fitness fun!

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MONDAY

Warmup: 3 Rounds of

5 pullups 

10 pushups

15 air squats

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Strength: Stiffed legged Deadlift 3x10

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WOD: 4 Rounds for time

800 meter run

20 Box Jumps 24/20"

30 Wall Balls 20/14#

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Sellout: Power Snatch 20x1

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