Warmup: 10 minutes ~ Athletes Choice
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Buy-in/Open Prep: 2 minutes max rep box jumps
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Strength: OTMx10 minutes
3 Deadlifts ~ athlete picks weight (should be moderate to heavy)
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WOD: For Time
21 Cal Row
6 Snatches 135/95#
15 Cal Row
9 Snatches 135/95#
9 Cal Row
12 Snatches 135/95#
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Sellout/Rugby Conditioning:
30-20-10
burpee box overs
situps
Warmup: 12 minutes of
20 banded pull aparts
1 dumpster dash
2 forward rolls
20 banded monster walks
2 minutes squat therapy
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Buy-in/Open Practice: 30 Toes to Bar for time
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Strength: OTMX10 minutes of
3 Push Presses ~ taken from the floor (athlete picks weight + may change)
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WOD: 5 Rounds for Time
3 Shoulder to Over-Head 165/115#
6 Chest to bar Pullups
12 Bar over Burpees
400 meter run
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Endurance: meet at ECC @ 6 am
10, 16 or 24 x 100 meter sprints - OTM
Warmup: Coaches Choice
Andrew Nuttall | Age 30
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
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Amnesty - Pick a workout you may have missed during the week or work on a skill
**7 am Sunday Funday - Everyone is welcome even non members
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Warmup: 6 rounds of
12 Standing Leg Swings
12 pushups
12 jumping jacks
12 PVC Good mornings
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Open Practice: 50 Wall Balls for time 20/14#
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OTMx10 minutes of
3 back squats ~ taken from the floor (athlete picks weight)
rest 3 minutes
OTMx20 minutes
Odd minutes - 3 Clean & Jerk (athlete picks weight - must be touch and go!)
Even minutes - 20 Double unders
