Saturday - Monday, December 8th-10th
Cintia’s Baby is here :)... he was born on December 1st at 7:55 pm. 7lbs 6oz... 19 3/4 inches long.
Jionni Varela Silva.
Saturday
Warmup: Coaches Choice
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WOD: On the Minute x 21 minutes
Minute 1: 2 Rope Climbs
Minute 2: 16 Alternating Dumbell Snatches 50/35#
Minute 3: 10 Box Jumps 24/20”
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Sunday
Amnesty - Pick a workout you may have missed or work on a skill
**7 am Sunday Funday (Wear Warm Clothes ~ We RUNNING)
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Monday
Warmup: 10 minutes of
10 meter frog hop
10 meter butt kicks
10 meter bear crawl
10 meter inch worms
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Strength: OTMX8 minutes
5 Deadlifts + 5 Burpees
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1 minute max rep wall balls
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WOD: OTMx15 minutes
1 Power Clean + 2 Front Squats + 3 Power Jerks
(Athletes picks weight ~ should be Challenging)