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Shoutout Saturdays, Since 2010! Free WOD open to the Public Metcon (Time) For Time: 25 Pull Ups 50 Box Jumps 50 Walking Lunges 50 Sit Ups 50 Push Ups 50 KB Swings 53/35 25 Pull Ups

Hero WOD Donny (Time) 21-15-9-9-15-21 Deadlift, 225# Burpee In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011 Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45) Smashing (Quads, IT band, Hamstring)

Snatch Complex + MetCon Metcon (Time) 5 RFT: 8 Overhead Walking Lunge 95/65 8 Lateral Burpees over Bar 8 Snatches Rx+ 135/95 Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45) Smashing (Quads, IT band, Hamstring) – 100 Banded Face Pulls

Warrior Women Wednesdays Metcon (AMRAP – Reps) CoreWOD: Tabata :20 sec Hi-Lo Planks :10 Sec Plank Hold Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45) Smashing (Quads,

Clean Complex + MetCon Metcon (Time) For Time: 30 Cal Row 25 Hand Release Push Ups 20 Cal Row 15 HRPU 10 Cal Row 5 HRPU 800m Run