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Saturday

Warmup: Coaches Choice

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Super Saturday: "Badger"

3 Rounds for Time

30 Squat Cleans 95/65

30 Pullups

800 meter Run

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Sunday

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

*7 am Sunday Funday - Everyone welcome even non members

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Monday

Warmup: 3 rounds ~ not for time

200 meter row

4 wall walks

8 weighted step-ups

16 Double Unders

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Buy-in: 15 minutes of shoulder mobility ~ coaches choice

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Strength: Split Jerk 6x3

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WOD: For Time

400 meter run then,

30-20-10 of

Hang Cleans 95/65#

Power Jerk 95/65

*with 2 rope climbs between sets, then

500 meter row

 

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