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Warmup: 

75 DU's or Singles

15 burpee box overs

50 DU's or Singles

10 Burpee box overs

25 DU's or Singles

5 burpee box overs

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

Strength: Bench 5x3 ~ Increasing load

* with 10 ring rows after each set

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

WOD: OTMx16 minutes

Odd minutes: 10 T2B

Even minutes: 10 KBS + 10 Pushups

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

Sellout: 3-5 Muscle-Ups

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Endurance: meet at ECC @ 6 am ~ Coach Joe

Prowler Mile

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

Warmup: Coaches Choice

WOD: "Tommy V"

For Time:

21 Thrusters 115/75#

12 Rope Climbs

15 Thrusters 

9 Rope Climbs

9 Thrusters

6 Rope Climbs

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Sunday 

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

Reminder: Sunday Funday is a standing Class @ 7 am ~ Everyone is welcome even non-members

There is no longer a 10 am Class!

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Monday

Warmup: 3 Rounds of

200 meter row

15 OHS with OLY bar

10 Ring Pushups

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

Buy-in: 1 minute max rep HSPU's

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

Strength: 12-9-6-3 of 

1.5 Front Squats + 20 later plate jumps after each set

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

WOD: 50 Burpees for time with 10 wallballs at the top of each minute

Warmup: 3 Rounds of

10 KBS

20 ab mat situps

30 double unders

2 Rope Climbs

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

Buy-in: 50 KBS for time 70/55#

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

Strength: OTMx12 minutes

3 Shoulder Presses + 6 Bent over rows @ 1/2 BW

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

WOD: Death BY

Shoulder to Overhead 75/55# + Burpees