Saturday
Warmup: Coaches Choice
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WOD: 3 Rounds for Time
10 Power Cleans 185/135#
20 Chest to Bar Pullups
30 Double Unders
then,
Run 1 mile
rest 2 minutes - then,
10 minute AMRAP
1 Hang Snatch 115/65#
1 Burpee
2 Hang Snatch
2 Burpees…. Increase by 1 rep until time is called
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Sunday
Sunday Funday - 7 am Everyone is Welcome ~ Even non members
Amnesty - Pick a workout you may have missed during the week or work on a skill
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Monday
Warmup: 10 minutes of
5 box jumps
10 Kettlebell Deadlift
1 dumpster dash
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Buy-in: 50 med ball cleans 20/14#
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OTM x 12 minutes of
3 Front Squats
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WOD: “Helen”
3 Rounds for Time
400 meter run
21 Kettlebell Swiings 55/35#
12 Pullups