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093013

1. 21-15-9Double UndersPower Snatch, 95#/65#Knee to elbows2. Power Clean – 6 x 3 ascending weight3. EMOM 10 – Pull ups (choose a number that you can hit for all 10 rounds) Advanced – EMOM 10 CTB Pull-ups

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092813

1. Thruster LadderWith a continuously running clock, complete 1 thruster on the first minute, 2 thrusters on the second minute, 3 thrusters on the third minute…Continue until you cannot complete the corresponding number of thrusters.  The weight is to be…

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092713

1. Deadlift – 3×10 (straight sets)2. “Jack” AMRAP 20 115#/75# Push press, 10 reps 24kg/16kg Swings, 10 reps 24″/20″ Box Jumps, 10 reps3. EMOM 10 – Handstand Push-upsIf you completed all of your reps on Wednesday then increase by one rep…

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092613

1. Complete reps of 20-10-6 for time...Begin each round with a 500m run155#/125# Front LungePull-ups2. 2 Position Snatch (high hang + mid hang) – 5 x 3 reps (light to moderate weight)

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092513

1. AMRAP 1510 Deadlift, 225#/155#10 AbMat Sit-ups2. 10 EMOM Handstand Push-upsIf you completed all of your reps on Monday then increase by one rep per round3. Midline work (your choice)

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Due to inclement weather, we will be CLOSED after 10 a.m. on Monday, February 8. All classes and personal training sessions have been cancelled. Please stay tuned for announcements regarding the morning of Tuesday, February 9. All afternoon classes are still scheduled for the 9th.
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