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Bad Ass

Bad Ass

SATURDAY

Warmup: Coaches Choice

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Super Saturday: Open Workout 19.4

For total time: (12 minute CAP)

3 rounds of:

10 snatches

12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Men: 95 lb. Women: 65 lb.

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SUNDAY

Sunday Funday @ 7 am ~ Everyone is welcome - even non members

Amnesty @ 8 & 9 am - pick a workout you may have missed during the week or pick your own!

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MONDAY

Warmup: 4 rounds of

10 Cal Row

8 shoulder press

12 box jumps

8 Double Unders

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Strength: 8 minutes to

Accumulate 30 reps of Back Squat

*Add Weight

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WOD: For Time

75 Wall balls 20/14#

800 meter run, then,

3-6-9-12

Back Squat 75% of last set completed in strength part ~ taken from the floor

Chest to bar Pullups

HSPU’s

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