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Friday, May 15, 2020

CHIP CHIP CHIP AWAY!!! WOD (includes abs/booty)

100 Vertical Scissors

100 Double Unders

80 Crunches

80 1-Arm Dumbell Rows (35/50, R/L=2)

60 Horizontal Scissors

60 Barbell Thrusters (55/75)

40 Toes to Bar

40 Back Squats (55/75)

20 Heavy Weighted Situps w/ press (25/45)

20 Bar-Over Burpees

24 min Time Cap

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Friday Fun Day 7/19/24

WARM UP!!! - Partners :30 Med Ball soccer throws :30 Basketball passes :30 Rugby passes (R) :30 Rugby passes (L) :30 Toes to Toes 2 mins Wall Walks Ab Circle PVC WOD 4 min AMRAP 6 HSPU’s 6 Wall Balls

Thursday, July 18, 2024

Warm Up for Testing Thursday Tabata Row/Bike/Ski/Rope-singles or Dubs Tabata Jack Knives 1 min Hole Sit 1 min OH Db carry PVC PVC SNATCH progression 5x5’s at 60-70% WOD 30 Power Snatches (55/75) Then,

Wednesday, July 17, 2024

Warm up 3 Rds Jog 1 lap 20 Push ups 30 jumping jacks 1 min plank PVC PVC Progression Clean n Jerks Whiteboard debriefing Skill Back Squats (50%) 3x6@ :06 sevs each *5 minute rest WOD “GRACE” 30 clean

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