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Always believe in your smellf!!! Skills: Max Pullups (strict and kipping) Strength: Clean 3x5 WOD: "Tabata This!" Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Strength: Box Squat WOD: "Filthy 50" 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders DAY 20/30 of 50 pushups, 50 situps BCF Challenge! Announcements: **USAW Senior International Coach Mike Gattone is coming to Badger CrossFit to teach the Oly movements the snatch! Sunday, August 5th! Details here! RSVP and pay here! Limited seats.

Strength: Snatch-grip DL to hang power snatch - 3x3 @ 60%, 70, 80 WOD: Row 1k, 30 clean and jerks (95/65), 50 burpees DAY 19/30 of 50 pushups, 50 situps BCF Challenge! Announcements: **USAW Senior International Coach Mike Gattone is coming to Badger CrossFit to teach the Oly movements the snatch! Details here! RSVP and pay here! Limited seats.

Skill: GHD situps Strength:Speed Dead-lifts 1) 5 x 40%, 2) 5 x 50%, 3) 5 x 60% WOD: 3 rounds of 30 wall balls, 20 hang squat snatch (75/45) DAY 16/30 of 50 pushups, 50 situps BCF Challenge! Announcements: **USAW Senior International Coach Mike Gattone is coming to Badger CrossFit to teach the Oly movements the snatch! Details here! RSVP today.

Strength: Shoulder Press - Find 1RM WOD: 8-6-4-2 Manmakers (50/35# db or kb if we don’t have enough), 200m farmers carry between each.

If you haven't been to our partner Saturday classes, you are missing out on fun times! It's not only fun, but the workouts are very challenging.