Saturday

Warmup: Coaches Choice

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Daniel Hansen

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

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Sunday

Sunday Funday ~ 7 am --> Everyone welcome

Amnesty/Open Gym 8 & 9 am --> Pick a workout you may have missed, or work on a skill or create your own workout.

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Monday

Warmup: 15 minutes of 

20 meter high knees

20 meter grape vine

20  meter frog jumps

20 meter bear crawl

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Strength: OTM x 12 minutes 

3 Snatches (power or squat ~ athlete's choice)

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OTM x 24 minutes of (or 8 rounds of the following triplet)

1st minute - 5 plate burpee with OHS

2nd minute - 5 burpee pullups

3rd minute - 5 burpee box overs 

**then repeat on the minute for 8 more rounds 

Warmup: 10 minutes of

2 minutes squat therapy

15 meter bear crawl

15 weighted situps

15 supermans

15 jumping jacks

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Body Building Buy-in: 15 minutes (this should be treated as one big super set) ~ Not for Time

20 banded pull aparts

20 banded tricep push downs

20 banded face pulls

20 seated dumbell curls

20 banded flies

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Bench: 6x5 with 8-12 ring dips after each set

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WOD: 21-15-9 

Calorie Row

Floor Presses @ 1/2 BW

Warmup: 4 Rounds of (all taken from the floor)

12 oly bar deadlifts

12 oly bar back squats

12 oly bar good mornings

12 oly bar overhead walking lunges

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Strength: 15 Minutes to Establish a Heavy Squat Clean

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WOD: Teams of 2 or 3 athletes

2 Round of (only 1 athlete in motion at a time)

4 minutes of max rep clean & jerks 135/95#

4 minutes max rep dumpster dash

4 minutes box jumps 20"

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Endurance: meet at ECC @ 6 am

1x 800, 1x1 mile, 1x2 mile