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 Great day, great community.  Happy 4th of July weekend!

Great day, great community.  Happy 4th of July weekend!

Saturday

Warmup: Coaches Choice

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

WOD: For Time

800 meter run then,

6 Rounds of 

5 Power Snatches 135/95#

10 T2B

15 Wall Balls 20/14#

then,

1 mile run

==========================

Sunday

Amnesty - Pick a workout you may have missed or work on a skill 

**7 am Sunday Funday

=============================

Monday

Warmup: 10 minutes of

10 meter frog hop

10 meter butt kicks

10 meter bear crawl

10 meter inch worms

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

Hang Snatch: 6x3

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

WOD: 15 minute AMRAP

1000 meter row then,

20 Hang Power Snatches 95/75#

20 Front Squats 95/75#

20 Sumo Deadlift High Pull 95/75#

*only row once

 

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