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Friday, November 11, 2022
Birthdays WOD on Monday, Dave n Dean!
WOD
STATIONS
2 mins each
3 Rounds
Wall Balls
Cardio (bike , Rower)
Ground to Overhead (65/95)
Bar over Burpees
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ABVENT 8 Rounds of 10 vertical scissors 10 Horizontal scissors 10 Heel Rocks :10 Crunch hold 10 Jack Knives :10 Crunch Hold WOD 3 Rounds of 10 Jumping Lunges 15 Back Squats (95/135) 10 Jumping Lunges
WOD Power Snatches pyramid lbs goes up and down F - 55/65/75/95/115/95/75/65/55 M-65/75/95/105/115/105/95/75/65 ***3 burpees sfter every set 4 reps each step Then, 2 min good burn (snatches-u choose