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Saturday September 6

Saturday September 6: General Warm Up Snatch Progression Snatch Every 90 sec for 12 min 3-4 reps up to 65% 5 RFT 5 Burpee C&J 15 cal row 1 Rope Climb Cash Out: Mobility Since it's a home game our class schedule will be 9am and 10:30am wods. Don't forget about our weightlifting classes - 4pm for beginners, otherwise 5pm for ...

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Friday August 29

Friday August 29: General Warm Up Dynamic Warm Up Deadlift 7x2, Last 4 at 85% 5 RFT 5 GTO (135/95) 200m 10 T2B Cash Out: GHD Sit Ups 3x15, 2x400m Sprint

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Tuesday August 26

Tuesday August 26: General Warm Up Dynamic Warm Up Jerk Every 90 sec for 15 min 3 reps up to 75% 2 Rounds 50 DU 40 KB Swings (24/16) 30 Sit Ups 20 Burpees over Bar 10 STO (95/65) Cash Out: Pull Ups 4x5, L-Sit 3x20 sec

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