Warmup: 3 Rounds of

Calorie Row x 10 cals

Single Arm KB Push Press x6/side,

KBS with 3 second pause at top x8,

Weighted Hip Extension with KB x 8

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Strength/Skill: Hang Squat Clean 6x4

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WOD: 8 Minute AMRAP:

8 Calorie row,

16 Alternating Single Arm DB Snatch 55/35#,

32 Double Unders

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Endurance: Meet at ECF @ 530 am

3x Death By Burpee + 10 meter sprints

Warmup: 3 rounds ~ not for time:

20 meter back pedal,

10 banded deadlifts,

20 meter bear crawl,

10 banded shoulder press,

20 meter lunge

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Strength: Shoulder Press 5!

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WOD: 4 Rounds for Time:

400 meter run,

7 Double KB Push Press,

7 GI Janes

Super Saturday

5 Rounds for time:

500 meter row,

400 meter run,

6! Of

Pullups,

Hang Cleans,

S2OH

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Sunday

Sunday Funday @ 8 am

6x6 heel elevated goblet squat

+ 10 m sled sprint

5 Rounds of

10 Db flies

10 banded rows

10 banded kb curls  

Dumpster Dash

Open Gym @ 9 am