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SATURDAY

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Warmup: Coaches Choice

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

WOD: 10 Rounds for Time

3 HSPU's

5 Power Cleans 185/115#

7 Burpee Box Overs 24/20"

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SUNDAY

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

***7 AM Sunday Funday - Everyone is welcome!!! 

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Monday

Warmup: 12 minutes of

300 meter row

10 Ab mat or GHD Situps

20 jumping jacks

30 Mountain Climbers

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Strength: Front Squat 7x5

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

WOD: 3 Rounds for time

10 Toes to Bar

20 Wall Balls 20/14#

30 Double Unders

 

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