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Saturday, September 28 2019 

Make sure to sign up to class prior to arriving. 

SWEAT: In teams of 2, 35 minutes to complete…

3 Rounds 

30 Alt. DB Snatch 50/35

40 Wall Balls 20/14

30 DB Burpee Deadlifts 50/35 

800m Run (400m intervals) 

2 Rounds 

30 Alt. DB Snatch 50/35

40 Wall Balls 20/14

30 DB Burpee Deadlifts 50/35 

800m Run (400m intervals)

1 Round 

30 Alt. DB Snatch 50/35

40 Wall Balls 20/14

30 DB Burpee Deadlifts 50/35

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Monday, September 23 2019

Strength: Back Squat

Build to 80% + 20-30lbs x 1 rep

Loading:

Set 1: 65% x 5 reps

Set 2:70 % x 5 reps

Set 3: 75% x 3 reps

Set 4: 80% + x 1 rep

WOD: AMRAP 16

6 Cal Bike or 8 Cal Row

6 Toes to Bar

6 Front Squats 95/65

Round 2: 8 reps of everything

Round 3: 10 reps of everything

Round 4: 12 reps of everything

Round 5: 14 reps of everything

And so on.. add two reps to every round

L3: 75/55

L2: 65/45

L1: 55/35

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Saturday, September 21 2019 

Stop by our booth at Apple Fest! 

SWEAT: 35 minutes to get as far as possible..... 

200m Run

70 Double-unders 

200m Run

60 Air Squats 

200m Run

50 Abmat Sit-ups

200m Run

40 American KB Swings 53/35

200m Run

30 Goblet Squats

200m Run

20 Toes to Bar (scale to V-ups)

200m Run

If you finish start from the bottom back up.