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Saturday

Warmup: Coaches Choice

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

Super Saturday WOD --> For Time

50-40-30-20-10

Sumo Deadlift High Pull 95/65#

Calories Row

GHD Situps

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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 

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Monday

Warmup: 6 rounds of

12 Standing Leg Swings 

12  pushups

12 jumping jacks

12 PVC Good mornings

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Strength: Push Press 3x10 @ 40-50% of BW 

*with 10 weighted ring rows after each set

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WOD: 21-15-9

Deadlift 185/115#

Burpee over bar

Pullups 

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