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Group PVC Snatch
31heroes photo
CF Kids
Gr Farmers Carry
Caitlin Tire Flip
28
Aug

Friday

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Front Squat
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5 x 5
Across @ 75-85%
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Climbing Annie
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50-40-30-20-10
Double Unders
Abmat Sit ups
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1 Rope Climb after each round
end with a rope climb
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L2   Annie,  No rope climb sub
L3   Singles x2
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Labor Day Weekend Schedule
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Saturday
Full Schedule
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Sunday 
9:30 & 10:30
No Oly Class – No Row Club – No Open Gym
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Monday
8:00 & 9:00 only
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27
Aug

Thursday

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Helen
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3 Rounds
400m
21 KBS  53/35
12 Pull ups
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L2   35/26,  Banded Pull ups
L3   26/20,  Ring Rows
T1/T2/T3  Same
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Cash out
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Tabata
Plank
Side Plank (4/4)
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26
Aug

Wednesday

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Strict Pull ups
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AMRAP-1
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Strict Weighted Dips
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Establish a Heavy Triple
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Jumping Bean
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EMOM-14
30 Dubs
10 Burpees
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odd/even
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L2   Singles x2
L3   Singles,  Modified Burpees,  Modified Rep Scheme
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25
Aug

Tuesday

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Hang Squat Clean & Jerk
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Work up to a heavy single
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Power Puff
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3 Rounds
21 Power Cleans 115/75
15 Thrusters
9 Jerks
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L2   95/65
L3   75/35
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24
Aug

Monday

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Hot Box
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800m
25 T2B
3 Rope Climbs
400m
20 T2B
2 Rope Climbs
200m
15 T2B
1 Rope Climb
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L2   Knee ups,  1 Rope Climb = 5 Pull ups & 10 Jumping Airsquats
L3   ½ the run,  Abmat Sit ups
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