SATURDAY

Warmup: Coaches Choice

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Strength/Technique: Squat Cleans 30x1

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WOD: For Time

40-20-10-5 of

DB Snatches 55/35#

Box Jumps 24/20"

with 800 meter run after each set

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SUNDAY

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

*7am - Sunday Funday Crew Workout ~ Everyone welcome

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MONDAY

Warmup: 8! of

slam balls

medball cleans

weighted ab mat situps

calorie row

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Buy-in: 50 Wall Balls for time 20/14#

*At the top of each minute do 10 pushups - 6 minute time CAP

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WOD: 10!

Power Clean 155/95#

3x Double Unders

with dumpster dash after each set

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Sellout: Front Squat 3x10

Warmup: 6 Rounds of

10 Russian Twists

8 Med ball Cleans

6 Flat Bench Dumbell Flies

4 Cal Row

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WOD: 4 Rounds for Time

500 meter row

15 Thrusters 95/65#

30 Ab Mat Situps

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Strength: Front Squats: 4x8 ~ Must be taken from the Floor

Warmup: 3 Rounds of

10 medball cleans

20 banded pull aparts

30 skiers 

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Buy-in: 100 situps for time

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WOD: 25 Minute AMRAP ~Teams of 2

Partner A Runs 400 meters

Partner B Performs

3 Power Snatches 135/95#

6 Toes to Bar

12 Double Unders 

*Partners Must Switch after Each Run

*Score = total number of rounds