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ATURDAY

Warmup: Athlete's Choice

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

WOD: 3 Rounds for time

10 Power Cleans 185/135#

20 C2B

30 Double Unders

rest 10 minutes

10 minute AMRaP

1 Hang Snatch 115/55# + 1 burpee

2 Hang Snatch + 2 burpees

add reps until time is called

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SUNDAY 

Amnesty - pick a workout you may have missed during the week or work on a skill

**7 am - Sunday Funday = Everyone welcome even non members

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MONDAY

Warmup: 12 minutes of

10 calorie row

4 plank to prayer

10 KBS

4 forward rolls

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

WOD: 20 minute AMRAP

7 Power Cleans 135/95#

7 Burpees

200 meter run

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

Strength: Front Squat 5x4

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New Haven Rugby Conditioning: 20 minute AMRAP

400 meter run

12 KBS

12 box overs

12 Calorie Row

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