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Sunday 11/08 Basic & Performance AMRAP 15 of: 15 C2B/pull ups 15 Wall Balls, 20/14 15 Snatches, 75/55 15 Box Jumps, 24/20 Strength 3×8 Front

Saturday 11/07 Cash In: 1 mile run Cash Out: 3×15 knee ups/toes to bar   Basic & Performance In teams of two, you and your

Cash In: 2x 800m…60sec rest Cash Out: ab mat sit ups x 15 + Russian twist abs holding a weight x 10 reps. Every 60

Cash in: 1x800m run Cash Out: 3×15 ghd sit ups Basic Three sets of: Goblet Squat x 8-12 reps @ 21X0 Rest 45 seconds Single-Arm Kettlebell Row

Cash in: 2×400 30sec between Cash out: 3×30 sec hollow rocks   Basic & Performance In teams of two complete as many rounds and reps

Cash in: 3x200m with 60 sec rest Cash out…3x 25 russian twists   Basic & Performance snatch on the minute: 50%x1x5 min, 55%x1x5 min, 60%x1x5

Cash out: 100 abmat situps   Basic Complete as many rounds and reps as possible in 7 minutes of: Row 250 Meters/run 200m 10 Thrusters

Sunday Story…Sorry Doesn’t cut it. I teach children just saying “Sorry” is not good enough. Yes, you need to apologize, to say you are sorry.

Cash In: 2x 800m…60sec rest Cash Out: 3×25 russian twists   Basic & Performance Weight lifting! Power snatch+snatch+snatch blance+ohs: 1+1+1+1 x 6 sets. Use 40%

Cash in: 3×400 get faster! 60 sec rest. Cash Out: 3×10 weighted GHD hip extensions Basic Three sets of: Supine Ring Row x 10-12 reps @ 2111