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9am and 10am

Please come join us, WIN Prizes:

Free month

$30 offnd

Wawa gift cards

Surprise eggs (2)

Movement reductions (burpees)



4 Rounds

4 min AMRAPS

6 Power Snatches

6 Pull ups

6 Ring Push uv

6 Dbl DB box Step ups

From 4 mins to 5:30 we run around building n find eggs w/ prizes, come inside and do not open the eggs, we will do this four times and then at the end we will open up all the eggs

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Wednesday, June 23,

Skill 40 Jack Knives 4x6 1-Arm Rows (heavy) WOD 2X8 min EMOM W/ 2 min rest between EMOM #1 5 Thrusters (55/75) 5 Burpees 2 min rest EMOM #2 5 DB Snatches (35/50) 5 Toes to Bar

Tuesday, June 18, 2024

Skill: 3 mins Ab callouts 3 mins Muscle up practice w/ transitions and rows WOD 20 mins :30/30’s Power Snatches (65/95) Back Squats (65/95) Box step ups w/ Dumbell (35/50) Hand Stand Push ups (1 stric

Monday June 17, 2024

Skill 40 GHD’s/TTB OR 60 Jack knives 5-rep Max OH Squat WOD “The Chief” Max rounds in 3 minutes of: 3 power cleans(95/135) 6 push-ups 9 air squats *Rest 1 min. Repeat for a total of 5 cycles.


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