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 Best seat in the house.

Best seat in the house.

Saturday

Warmup: Coaches Choice

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

WOD:

21-15-9 of

KB Snatches 55/35#

Box Jumps 24/20#

rest 5 minutes

10 Minute AMRAP of 

6 Single Arm KB Clean & Jerks 55/35#

3 Bar Muscle Ups

rest 2 minutes

21-15-9 of

KBS 55/35#

Burpee over KB

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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: Thrusters 1x15, 1x10 1x8, 3x2

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WOD: For Time 

Row 500 meters then,

3 Rounds of 

10 Shoulder to Over-head 135/95#

20 Box Jumps 24/20"

30 Over-head Walking lunge 45/25# Plate

then,

800 meter run

 

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