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Thursday November 27

Class at 9am Bring a buddy or family member General Warm Up Skill Work and MiniWods... KB Swing/Row Partner WOD: 500m Row (each) 2 Rounds 20 Box Jumps 20 KB Swings 20 Pull Ups 20 Burpees 20 WB 500m Row (each)

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Saturday November 1

General Warm Up Snatch Progression Snatch Every 90 sec for 15 min 1 above the knee 1 below the knee Partner WOD, AMRAP 20 200m Row 10 WB (20/14) 10 Russian Swings (24/16) One person works to complete a round while one person rests Cash Out: Mobility

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Saturday August 30

General Warm Up Clean Progression Clean Every 90 sec for 15 min 3 reps up to 75% Partner WOD: AMRAP 20 20 Thrusters (95/65) 20 Push Ups 20 cal row Cash Out: Mobility Just a reminder that classes tomorrow will be at 9am, 10:30am, and 12pm. We will also be starting our weightlifting program this Saturday at 4 and 5pm!

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