Saturday - Monday, July 29th - 31st
Marie and Leah putting in solid work for their 3 rep maxes!!
SATURDAY
Warmup: Coaches Choice
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WOD: 5 Min AMRAP
Squat Clean & Jerks 165/95#
Rest 10 minutes
3 Rounds for Time
800 meter run
5 Bar Muscle Ups
30 Single Arm - Alternating Dumbell Snatches 55/35#
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SUNDAY
Amnesty – Pick a workout you may have missed during the week or work on a skill
*Sunday Funday – 7 am Anyone Welcome!
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MONDAY
Warmup: 10 minutes of:
15 meter bear crawl
15 reverse hypers
15 ab mat situps
15 jumping jacks
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Buy-in: 30 Thrusters for time 45/35#
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Strength: Power Jerks 1x10, 2x6, 3x3, 3x1 ~ Increasing Loads
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WOD: 12 min AMRAP
12 KBS 55/35#
12 Box Jump and overs 24/20”
1 Dumpster Dash