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Saturday

Warmup: Coaches Choice

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

WOD: For Time

1 mile run

50 pullups

800 meter run

50 kettlebell swings 55/35#

400 meter run

50 burpees

Rest 10 minutes then,

6 minute AMRAP of

3 HSPU’s

3 Ring Muscle Ups

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Sunday

Sunday Funday - 7 am ~ Everyone is welcome

Amnesty - 8 & 9 am ~ Pick a workout you may have missed or work on a skill

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Monday

Warmup: 2 Rounds of

300 meter row

10 box jumps

20 lunges

10 med ball cleans

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Strength: Seated Dumbell Press 4x12

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WOD: On the 3 minute x 8 rounds of

5 Back Squat 135/95# ~ taken from the floor

10 Deadlift ~at the same weight

15 ab mat situps

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