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Siteplicity
10am Oly Lift Class 11am Enduro WOD CASH IN: 800m Run 10 Burpees 20 DU 9 Burpees 20 DU 8 Burpees 20 DU 7 Burpees 20 DU 6 Burpees 20 DU 1 MILE RUN 5 Burpees 20 DU 4 Burpees 20 DU 3 Burpees 20 DU 2 Burpees 20 DU 1 Burpee 20 DU CASH...
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Bench Press 3-3-3   Then 12 Min Power Clean Cindy   12 Min AMRAP 5 Pullups 10 Pushups 15 Airsquats 3 Power Cleans 165/113   Post Loads and Times to ZEN and Comments:  
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“WWPF” – 25 MIN Cash In: 500m Row Relay 42 KB Thrusters, 53/35 12 Rope Climbs 30 KB Thrusters 9 Rope Climbs 18 KB Thrusters 6 Rope Climbs Cash Out: Max MU W/Remaining Time      
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DeadLift 3×3   Then:   15 Min AMRAP   25 Snatch (75/43) 15 Box Jump 20 Snatch (95/63) 15 Box Jumps 15 Snatch (115/83) 15 Box Jumps 10 Snatch (135/93) 15 Box Jumps 5 Snatch (155/103) 15 Box Jumps Max Effort Snatch (165/113)   (Snatch can be Power or Full as needed for each Round)...
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Push Press: 2-2-2 Weighted Strict Chin-up: 2-2-2 Then… AMRAP 16 Minutes 400 Run 21 Target Burpees 12 OHS, 115/73      
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EMOM 5 Minutes ( do not have to be touch and go, work up heavier every minute) 1 Power Clean 1 Clean 1 Hang Clean Then… 3 rounds of 4 Minute AMRAPS, 2 Minute Rest between each round 100m Sprint 10 Toes to Bar 5 Squat Clean Thrusters 115/83 Today is Laumer’s last day before...
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​ Back Squats  4 sets x 3reps@85% (3 sec down) 12 to 1 KB Clean & Jerk 53/35 Hurdle jumps 
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10am Oly Lifting 11am Endurance Run 400m Tabata Pushups Run 400m Tabata Ring Rows Run 400m Tabata Situps Run 400m Tabata Squats Run 400m awkward…..    
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10 am workout ONLY, then 7 year anniversary celebration In Teams of 4 (2 people working a time, 1 person holding pet rock) AMRAP 30 Minutes 300 Double Unders 200m Run 200 Box Step Ups 45/25 200m Run 100 Burpees 200m Run 50 Strict Pullups 200m Run        
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WWPF- For Time 1600m row/run (split anyway) 50 Medball Situps, 20/14 1200m row/run (split anyway) 50 Strict HSPU 800m row/run (split anyway) 50 pistols 400m row/run (split anyway)  
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