5:30 class getting after it!  When I dip, you dip, we dip.

Warmup: 4 Rounds ~ Not for time

100 meter row

Heaving Snatch Balance Work

Stiff legged Deadlift Work

Shoulder to Over-head Work

**Athlete picks number of reps to show great form and warmup

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Super Set 4 Rounds ~ Not For Time

A - Box Squat x 8

B - Trap Bar Deadlift x 12

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WOD: OTM x 20 Minutes

Odd - 1 Rope Climb + 20 Double Unders

Even - 3 Thrusters 155/105#

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Endurance: Meet at ECC @ 6 am

12! of Calorie Row

Burpee over rower

2 x DU's 

1 Run Around the building

Saturday

Warmup: Coaches Choice

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

Super Saturday WOD: 

First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, was killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

According to Manion’s sister, Ryan, the workout is comprised of some of her brother’s favorite exercises. "This WOD was very deliberate in the way it was put together." She serves as president of the Travis Manion Foundation, which provides resources for veterans and hosts community service projects. “My brother was a wrestler at the Naval Academy and had very strong legs, so this WOD is all dedicated to legs,” she says.
 

"Manion"

7 Rounds for Time

400 Meter Run

29 Back Squats 135/95#

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Sunday

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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Monday

Warmup: 6 rounds of

12 Standing Leg Swings 

12  pushups

12 jumping jacks

12 PVC Good mornings

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

Super Set - 3 Rounds ~ Not for Time

A - Power Jerks x 8

B - KB or DB Seated Arnold Presses x 12

C - Barbell Rear Delt Raises x 10

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

WOD:  5 Rounds with 1 minute Rest between each AMRAP

3 Minute AMRAP

3 Power Cleans 135/95#

3 Ring Dips 

Warmup: 3 Rounds of

1 Dumpster Dash

10 DU's

1 Rope climb

10 Pushups

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

Super Set ~ 5 Rounds not for Time

A - Bench Press x 10

B - Chin-ups x 6

C - Bent over Rows x 10

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

WOD: 6 Rounds for Time

20 KBS 70/55#

12 Burpee over KB

1 Dumpster Dash/Farmers Carry with KB