Saturday - Monday, September 22nd - 24th

Saturday

Warmup: Coaches Choice

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WOD: 3 Rounds for Time

10 Power Cleans 185/135#

20 Chest to Bar Pullups

30 Double Unders

then,

Run 1 mile

rest 2 minutes - then,

10 minute AMRAP

1 Hang Snatch 115/65#

1 Burpee

2 Hang Snatch

2 Burpees…. Increase by 1 rep until time is called

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Sunday

Sunday Funday - 7 am Everyone is Welcome ~ Even non members

Amnesty - Pick a workout you may have missed during the week or work on a skill

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Monday

Warmup: 10 minutes of

5 box jumps

10 Kettlebell Deadlift

1 dumpster dash

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Buy-in: 50 med ball cleans 20/14#

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OTM x 12 minutes of

3 Front Squats

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WOD: “Helen”

3 Rounds for Time

400 meter run

21 Kettlebell Swiings 55/35#

12 Pullups