SATURDAY
Warmup: Coaches Choice
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WOD: For Time
500 meter row then,
24-21-18-15-12-9-6-3 of
KBS
Pullups
*with 20 Double Unders done after each set then,
500 meter row
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SUNDAY
Amnesty - pick a workout you may have missed during the week or work on a skill
*Sunday Funday crew meets at 7 am every Sunday morning ~ Everyone Welcome!
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MONDAY
Warmup: 3 rounds of
20 Banded Pull Aparts
15 Russian Twist with Med Ball
10 KBS
5 Wall Walks
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Mobility Monday - spend 15 minutes working on T-Spine Mobility ~ Coaches Choice
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Strength: Snatch Grip Shoulder Press 3x10 ~ light weight
*behind the head
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WOD: 10! of
Floor Presses @ 80% of BW
Burpees
Ab Mat Situps