********ONLY 1 CLASS @ 9 AM FOR “CHAD”***********

Super Saturday

“Chad”

For Time

1000 Step-ups to a 20” box 45/25# pack

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Sunday

Sunday Funday @ 8 am ~ Everyone is welcome to join us!

Warmup: 3 Rounds of

Row 300 meters

Single Arm KB Over-Head Walking Lunge x20 meters,

KB Russian Twist x 20,

Frog Hops x 20 meters

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Strength: Back Squat 6x3

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WOD: 12 Minute AMRAP ~ Ascending Set of:

2 Calorie Row + 2 Single DB Clean& jerks 50/35#,

Add 2 reps each round until time is called

Warmup: 10 minutes of:

10 cal ski,

10 banded deadlifts,

10 banded seated row,

10 banded shoulder press

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Team WOD: teams of 2 or 3:

4 mins max rep KBS 55/35# - only 1 athlete in motion while the others hold static position,

5 min max rep wall balls 20/14 - same work to static prescription,

6 mins max rep knees to elbows,

7 mins max cal row while other athletes dumpster dash

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Endurance: Meet at ECF @ 530 am

30 Minute AMRAP

Bounding Bliss!