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Saturday

Warmup: Coaches Choice

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

WOD: Teams of 2

100 Thrusters 115/65#

150 Pullups

200 Deadlifts 115/65#

250 Bench Presses 115/65

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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 welcome even non members

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MONDAY

Warmup: 12 minutes of

10 calorie row

4 plank to prayer

10 KBS

4 forward rolls

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

Strength: Back Squat 5x10

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

WOD: 20 Minute AMRAP

500 meter row

25 KBS 55/35#

15 Burpees

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