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SATURYAY SEPT 3rd Salem

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SATURYAY Sept 3rd

8am Boot Camp 

830am EWOD

930am Community WOD

EWOD – 35min cap

Run 300m

10 burpee wall balls (20/14)

5 power cleans  (135/95)  (115/75)

10 burpee wall balls

Run 300m

10 over box jumps

5 power cleans

10 over box jumps

Run 300m

10 toes-2-bar   ( Mod  CTB. knees to elbows/ chest/ waist)

5 power cleans

10 toes-2-bar

Run 300m

10 hand release push-ups

5 power cleans

10 hand release push-ups

*With time remaining ITP.  perform the following: build to a single 1RM clean and jerk/split jerk. 

COMMUNITY WOD 

35min AMRAP in teams of 2 or 3

100 Dubs

90 Abmat Situps

80 Airsquats 

70 Plate G2OH (45/25 50+ 25/15)

60 Cal Row

50 DB Lunges (50/35 50+ 35/25)

40 SA DB Hang Power Cleans (50/35 50+ 35/25)

30 Push-ups 

20 SA DB Thrusters (50/35 50+ 35/25)

10 Reverse Burpees 

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