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Everyone has fun in our warmups! 

Everyone has fun in our warmups! 

SATURDAY

Warmup: Coaches Choice

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WOD: 7 Rounds for Time

11 Back Squats 185/115#

10 Jerks 135/95#

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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 - Everyone is welcome! 

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MONDAY

Warmup: 3 Rounds of

20 Steps of banded monster walks

15 kbs

10 pushups

5 HSPU's

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Strength: Back Squat @ BW 4x Max Reps

*with 20 OH walking lunge steps after each set 45/25#

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WOD: 21-15-9-15-21

Wallballs 20/14#

Box Jumps 24/20"

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New Haven Rugby Conditioning

On the Minute x 20 minutes

100 meter sprint

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