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Is that Shirley NOT doing burpees?  Congrats to our Burpee Challenge winner who went above and beyond the challenge to reach the 5000 burpee mark!  Impressive determination, commitment, and follow-through.

Is that Shirley NOT doing burpees? Congrats to our Burpee Challenge winner who went above and beyond the challenge to reach the 5000 burpee mark! Impressive determination, commitment, and follow-through.

SATURDAY

Warmup: Coaches Choice

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WOD:

10 Minute Cap

12-9-6

Deadlift @ BW

Bench @ BW

Power Clean @ BW

rest 5 min

10 Minute Cap

12-9-6

Thrusters 155/105#

Ring Muscle Ups

rest 5 minutes

10 minute Cap

12-9-6

Back Squat @ BW

Calorie Row

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SUNDAY

Sunday Funday @ 7 am

Amnesty 8 and 9 am - Pick a workout you  may have missed or work on a skill 

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MONDAY

Warmup: 10 minutes of

1 Dumpster Dash

2 Forward rolls

3 HSPU's

6 KBS

10 Single Arm Over-head KB lung steps (Alternate after 5 Steps)

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Strength: Push Press 1x15, 1x10 1x8, 3x2

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WOD: For Time 

Run 1 mile then,

3 Rounds of 

10 Shoulder to Over-head 135/95#

15 Pullups

20 Double KB Front Rack Lunges 55/35#

then,

800 meter run

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