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Saturday

Warmup: Coaches Choice

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Super Saturday WOD

3 Rounds for Time

20 Alternating Single Arm DB Clean & Jerks 55/35#

15 Burpees

20 Alternating Single Arm DB Snatches 55/35#

15 Box Jumps 24/20”


Rest 5 Minutes


7 Minute AMRAP

5 Bar Muscle Ups

10 GHD Situps

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Sunday

Sunday Funday - 7 am —> Everyone welcome even non-members

Amnesty - Pick a workout you may have missed or make up your own

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Monday

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Happy 25th Birthday Mel!! A quarter century! You’re an important part of the ECC community!

Warmup: 25 Reps of

Wall balls

Double Unders

Box step ups

Jumping Jacks

Situps

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Strength: 25 Back Squats

***Athlete can break up the reps any way they see fit

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WOD: for time

25-20-15-10-5 of

Calorie Row

Front Squat 115/75#

**10 meter Handstand Walk after each round

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