Saturday

Warmup: Coaches Choice

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2 Rounds for Time

1 mile run

100 lunges

50 KBS 55/35#

25 Burpee Box Jumps

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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 Crew ~ Everyone Welcome!

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Monday

Warmup: 3 Rounds of

200 meter row

12 GHD Situps

12 pushups

12 single arm over-head kettlebell squats

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Strength: Jerk 8x3

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WOD: 21-15-9

Power Cleans 155/95#

Ring Dips

Deb killing toes to bar in preparation for Ironman

Warmup: 15 minutes of

1 Dumpster Dash

3 Pullups

5 Kettlebell Push Presses

7 Kettlebell Deadlifts

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Buy-in: 50 wall balls for time 20/14#

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WOD: Death by Pushups + Situps

Until Failure...

Rest 5 minutes after the last person fails then,

Death by 10 meters

Happy 21st Birthday Carly! We are not going to forget this one.

Warmup: 10 minutes of

10 banded pull aparts

10 banded high pulls (band only)

10 banded flies

10 banded deadlifts

10 banded seated rows

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Strength: Bench Press 5!

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WOD: "Carly's Call-A-Cab"

Happy 21st Birthday - 21 minute AMRAP!

21 Power Snatches 95/55#

21 Calories on Rower

21 Double Unders

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Endurance: Meet at ECC @ 530 am

Brick: Bike Ride 45-60 minutes + 20 minute run (10 minutes out & back)