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Friday, June 30, 2023

Here's the wod for superhero Summer tomorrow:

"Glen"

For Time

30 Clean-and-Jerks (95/135 lb)

1 mile Run

10 Rope Climbs

1 mile Run

100 Burpees


Here is our RX WOD:

"Little Glen"

30 Clean n Jerks (75/115)

Run 5 laps (or to Coppa 82 and back)

30 Row Complex (Pendlay, BO,Row shrug)

Run 5 laps ((Coppa 82)

30 Devil Dogs (35/50)

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Warm up Tabata jump rope singles Tabata alt. Air squats and Sit ups Tabata Bike (Mix up start) PVC Progression WOD Testing fun: 2 mins wall Balls 2 mins KB Swings 2 mins 2 mins ***Rest 3 mins*** WOD 1

Saturday, July 13, 2024

Warm up 2 mins cardio Band stretches - 3 mins 2 Rds of: :30 Jumping Jacks :30 Toes to Toes :30 Lunges :30 Plank Hold Abstractor PVC PVC SQUAT SNATCH progression White Board Debriefing BATHROOM/water b

Friday, July 12, 2024

Group warm up call outs, :30 secs each 4 mins Abs call outs PVC PVC N bar progression WOD Fight gone bad star workout 1 Round Warm Up 4 more Rounds 1 min each movement 1. Box Step ups w/ DB (35/50)

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