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Sunday, October 18, 2020

If you have not received ur packet for the challenge please see Coach Mike or Coach Sue within the next few days. We’re going to have fun kick butt and get in the best shape of our lives!!!!


J - 10/18/79 age 41

S - 10/18/88 age 32


2 Rounds

Round 1

32 Power Snatches (65/95)

41 Pendlay Rows

73 Jumping knees to chest

Round 2

41 Power Snatches (65/95)

32 Pendlay Rows (65/95)

73 Sit ups w/ plate (15/25)

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WOD Power Snatches pyramid lbs goes up and down F - 55/65/75/95/115/95/75/65/55 M-65/75/95/105/115/105/95/75/65 ***3 burpees sfter every set 4 reps each step Then, 2 min good burn (snatches-u choose

ABVENT 1 min Bicycles 2 mins Alt. Knees to Elbows 1 min. Vertical scissors I'll 2 mins. Dying Bugs 1 min Hollow Rock WOD By 2 mins Stations Push Press (75/115) KB Swings Pudh ups Back Squats Then, 1

ABVENT 2 mins Plank tabata BICYCLES 2 mins Jack Knives Skill 1-arm DB Snatch 4x6@70-75% WOD 15 min AMRAP 8 GI Janes 16 Double Unders or Lateral Bar Hops 2 Power Cleans (95/135) **After Each Round add

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