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Way to go Greg!!

Friday

All Levels

A. Alt EMOM for 15 Minutes (20)
1. Hang Power Snatch 1.1.1 (10 sec b/w lifts)
2. Weighted Sit Up 12
3. 6 5m Sprint Shuttle 

WOD: 3 Rounds for time (15)
10 Deadlift (275/185)
15 Tuck Jumps 

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Level 1 

A. Pre-Structural Skill: Weighted Sit Ups 5-10 reps 3 sets

B. Skill Builder/Strength: Deadlift 5 reps; 2020 (10-12 min)

WOD: AMRAP 12

5  Deadlift; 50% or less of skill
10 Tuck Jumps

Saturday

All Levels

Strength: Thruster Build up to a 3RM (12)

WOD: 3 Rounds for time
10 Front Squat
10 C2B Pull Ups
10 Burpees

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Level 1

Strength: Front Squat 5 reps; 31X1 (10)

WOD: AMRAP 10  

10 Front Squat (KB or BB)
5 Pull Up
10 Burpee

Sunday

Team WOD: 4 Rounds for time

400m Run (must run together)
40 KB Swings
20 Pull Ups (regular or jumping)
10 Burpees

Kind words produce happiness. How often have we ourselves been made happy by kind words, in a manner and to an extent which we are unable to explain! - Frederick William Faber

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