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Friday, Jan. 2, 2019

Please talk up our January special:

sign now and get 2 mos. for price of 1.(1 free)

sign annual contract and get first 3 mos for the price of one.(2 mos. free)

Pay entire year up front and get first 4 months+ for the price of one!!!(3 1/2 mos. free)

SKILL:

Snatch high box pulls @50%, 3x8

Devil Dogs (Press) 4x6

WOD

3 Rounds of:

14 Power (or Squat) Snatches (85/125)

20 Box Jumps

26 Double Unders

Rest 3 mins then,

25 Leg Overs (90’ then to the sky)

50 Alt. Knees to Elbows

75 Jack Knives

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Happy birthday WOD for Karen and Tara! Average age: you could probably figure out! Skill 49 Hollow Rocks Back Ssuats 3x8@75% of 1RM B-days WOD 49 KB Swings Then, 7 Rounds of: 7 Squats (choice- Back (7

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

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