Warmup: Coaches Choice
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Super Saturday WOD
“Michael Del Valle Jr.”
5 Rounds for Time
5 Squat Cleans 155/105#
10 Box Jumps 24/20”
50 Double Unders
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Sunday Funday @ 7 am ~ Everyone is welcome -Even nonmembers
8 am ~ Open Gym
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Murph! @ 9:30 am
For Time
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
Warmup: 4 Rounds of
20 meter butt kicks
10 ring rows
20 kbs
10 cal row
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Super Set x 4 Rounds ~ Not for Time
A - Deadlift x 6
B - Weighted Hip Extension x 10
C - OLY Bar Rollout x 6
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WOD: “Tumlinson”
8 Rounds for Time
200 meter run
11 Dumbell Barbell Burpee Deadlifts 60/40#
Warmup: 4 rounds for time
10 meter bear crawl
20 jumping jacks
30 seconds L-sits
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Super Set x 3 ~ Not for Time
A - Dumbell Bench Press x 10
B - Chin ups x 6
C - Single Arm KB Row x 10 (on each arm)
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WOD: “Jenkins”
40 Minute AMRAP
50 Burpees
400 meter run
50 KBS 50/35#
400 meter run
50 Pull-ups
400 meter run
50 Pushups
400 meter run
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Endurance: Meet at ECC @ 530 am
Option 1: Group bike ride with Woody
Option 2: Main WOD ~ have to finish 1 round