Super Saturday

Scott Davidson:

800 meter run,

10 dl 255/155,

600 meter run,

20 bs 225/155,

400 meter run,

30 front squats 135/95,

200 meter run,

40 cleans 135/95

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Sunday

Sunday Funday @ 8 am ~ Everyone is welcome!

Warmup: 6 Rounds of:

8/10 cal Ski Erg,

Alternating seated db presses x 8 (4 each side),

OLY bar rollout x 6,

Ring rows x 8

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Strength: Push Press 6x4

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WOD: 10! of

Calorie Row,

KBS 70/55#,

Box Jump and overs 24/20"

Warmup: 3 Rounds of

200 meter jog,

6 Lateral Bar Step-overs,

12 single legged Squat Practice (6 on each side),

12 lunge steps

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Strength: Back Squat 6x4

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WOD: 22 Minute AMRAP:

Teams of 2 Athletes,

2K Row,

100 Box Jumps 24/20",

30 Thrusters 75/55#,

30 Thrusters 95/65#,

30 Thrusters 115/75#,

30 Thrusters 135/85#,

30 Thrusters 155/95#,

30 Thrusters 185/115#

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Endurance: Meet at ECF @ 530 am

10 x 10 kbs + 200 meter sprint