Saturday - Monday, September 15th- 17th

Saturday

Warmup: Coaches Choice

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WOD: Open 12.3

18 min AMRAP

15 Box Jumps 24/20”

12 Push Press 115/75#

9 T2B

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Sunday

Sunday Funday @ 7 am ~ Everyone Welcome!

Amnesty - Pick a workout you may have missed during the week

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MONDAY

Warmup: 4 Rounds of

10 PVC Pass-throughts

20 Banded Pull Aparts

30 Mountain Climbers

40 Jump Ropes

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Buy-in: 10 minute Pistol work (one-legged squat) and progressions

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Strength: Back Squat 5x8 ~ one and a halfs

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"Sebastian Strong"

3 Rounds of:

1 Minute Max Rep Burpees

1 Minute Max Rep Hang Cleans 75/45#

1 Minute Max Rep Box Jumps 20/16"

1 Minute Max Rep Jerks 75/45#

1 Minute Max Calorie Row

1 Minute Rest

*Score = Total number of reps completed!