Good luck in the wild west, Sarah! You will always have a home at ECC. We will miss you!
Warmup: Athletes Choice
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Bench: 10-8-6-4-2
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WOD: For Time
800 meter run
20 clean and Jerks 135/95#
10 box jumps 24/20"
15 pullups
400 meter run
20 Wall balls
10 clean and Jerks
10 box jumps
30 Pullups
You can do anything you put your mind to.
Warmup: 10 minutes of Athletes choice
+++++++++++++++++++++++++++++++
Buy-in: Tabata Pushups
+++++++++++++++++++++
OTM x 22 minutes
Odd minutes - 3 Back squats ~ taken from the floor
Even minutes - 6 Toes to Bar
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5 Rounds for Time
10 Burpees
20 Double Unders
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Endurance: Meet at ECC @ 6 am
10 x 10 KBS + 200 meter sprints
**Partner Workout ~ Group 1 goes and Group 2 starts when the last member of each group finishes
Great day, great community. Happy 4th of July weekend!
Saturday
Warmup: Coaches Choice
+++++++++++++++++++++
WOD: For Time
800 meter run then,
6 Rounds of
5 Power Snatches 135/95#
10 T2B
15 Wall Balls 20/14#
then,
1 mile run
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Sunday
Amnesty - Pick a workout you may have missed or work on a skill
**7 am Sunday Funday
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Monday
Warmup: 10 minutes of
10 meter frog hop
10 meter butt kicks
10 meter bear crawl
10 meter inch worms
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Hang Snatch: 6x3
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WOD: 15 minute AMRAP
1000 meter row then,
20 Hang Power Snatches 95/75#
20 Front Squats 95/75#
20 Sumo Deadlift High Pull 95/75#
*only row once
