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Good Luck to our young but very strong Elm City Underground athlete Emma as she competes this weekend in Massachusetts! We will be PULLING for you girl.... 

Good Luck to our young but very strong Elm City Underground athlete Emma as she competes this weekend in Massachusetts! We will be PULLING for you girl.... 

SATURDAY

Warmup: Coaches Choice

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WOD: 22 Minute AMRAP ~ can be done Solo or as a team of 2 athletes

10 HSPU's

20 Pullups

30 Over-head lung steps 45/35#

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SUNDAY

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

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MONDAY

Warmup: 10 minutes of

10 calories on rower

10 wall balls

10 step-ups with wall ball

10 pushups

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Buy-in: 10 minutes practicing Hand Stand Walks

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Strength: Back Squat 10-8-6-4-2 ~ Increasing Loads

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OTMx20 minutes of

ODD minutes: 10 box jumps 30/24"

Even minutes: 5 burpee toes to bar

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