Saturday - Monday, April 6th - 8th

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SATURDAY

Warmup: Coaches Choice

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Super Saturday WOD:

“Jack”

20 Minute AMRAP
10 Push Press 115/75#

10 KBS 55/35#

10 Box Jumps 24/20”

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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 - anyone is welcome ~ even non members

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MONDAY

Warmup: 3 Rounds of

200 meter row

15 OHS with OLY bar

10 Ring Pushups

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Strength: Push Press 3x10 @ 40-50% of Body Weight

*with 10 ring rows after each set

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WOD: For Time

800 meter run then,

21-15-9 of

Deadlift 185/115#

Burpee over bar then,

400 meter run, then

9-15-21 of

Deadlift 185/115#

Burpee over bar then,

800 meter run

Joe Kusnitz