Cintia working hard through the lunge steps Thursday!

Saturday

Warmup: Coaches Choice

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WOD: For Time

1 mile run

50 pullups

800 meter run

50 KBS 55/35#

400 meter run

50 burpees

rest 10 minutes 

6 minute AMRAP of:

3 HSPU's

3 Ring Muscle Ups

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Sunday

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

**7 am Sunday Funday ~ Everyone welcome

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Monday

Warmup: Coaches Choice

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20 minutes to practice Bar Muscle ups

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WOD: 12 Minute AMRAP

7 Power Snatches 95/75#

20 Double Unders 

Yeah, you can come up with your own caption for this one...

Warmup: Coaches Choice

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

WOD: 20-18-16-14-12-10-8-6-4-2 of:

Single Arm KB shoulder to Over-head 55/35#

Ab Mat Situps

Nicole makes kipping knee-ups look easy on Tuesday!

Warmup: Coaches Choice

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OTM x 12 minutes

3 Shoulder Presses

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4 x 3 minute AMRAPs 

3 Squat Cleans 155/95#

6 Front Rack Lunges

20 DU's

Rest 2 minutes

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Endurance: meet at YMCA Pool @ 6 am

Group Swim