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Coach Sarah doing some joint mobility with the 6pm group on Monday. 

WEDNESDAY

WOD

21-15-9 reps for time of:
Overhead Squat, 115/80
Handstand Push-ups
400 meter Run

STRENGTH

EMOM x 10 of:
1 Squat Snatch

10 X 1

ACCESSORY WORK

A. 100 Strict Presss BTN w/ Snatch Grip
B. 3 x 10 Close Grip Bench Press
C. 100 Lateral Lunges, 50 each side

BASEFIT

WOD

1 round of:
800 meter Run
50 KBS
25 Toes to Bar
2 rounds of:
400 meter Run
25 KBS
12 Toes to Bar
3 rounds of:
200 meter Run
15 KBS
9 Toes to Bar
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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