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Saturday

Warmup: Coaches Choice

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Daniel Hansen

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

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Sunday

Sunday Funday ~ 7 am --> Everyone welcome

Amnesty/Open Gym 8 & 9 am --> Pick a workout you may have missed, or work on a skill or create your own workout.

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Monday

Warmup: 15 minutes of 

20 meter high knees

20 meter grape vine

20  meter frog jumps

20 meter bear crawl

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Strength: OTM x 12 minutes 

3 Snatches (power or squat ~ athlete's choice)

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OTM x 24 minutes of (or 8 rounds of the following triplet)

1st minute - 5 plate burpee with OHS

2nd minute - 5 burpee pullups

3rd minute - 5 burpee box overs 

**then repeat on the minute for 8 more rounds 

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