Saturday - Monday, Sept 10 - 12th
Saturday
Warmup: Coaches Choice
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WOD: 5 Rounds for Time
6 Power Cleans 185/115#
3 Bar Muscle Ups
Rest 10 minutes
6 Minute AMRAP
6 Back Squats @ BW
3 Ring Muscle ups
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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 Group - Everyone is welcome!
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Monday
Warmup: 10 minutes of
40 Rope slams
30 seconds L-Sit Holds
20 mountain climbers
10 OLY bar walking lunges
5 KBS
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Strength/Skill: Snatch 3x3, 3x2, 4x1 ~ Increasing Loads
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WOD: For Time
24-21-18-15-12-9-6-3
Pushups
Ab Mat situps
dumpster dash