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Friday, July 8, 2022


30 min EMOM

4 Bent over Rows (95/135)

4 Split leg (kick Stand) Deadlifts

1 Burpee Box Jump (20” box)

THIS IS IT: Leg Day. Pay close attention to your heels jumping on the box. If the wait is too heavy go as heavy as you can and still be able to do the bent over Row!!! Good burner before the weekend, should take about 30 seconds if you’re up and around 45 then you need to lighten the load.

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Thurs. June 20, 2024

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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