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Friday, September 1, 2023

There is 1 HERO workout left for Fridays during the summer! We are doing the last hero WOD on Monday, Sept 11, 2023.


WOD

80 Double Unders

70 Mountain Climbers

60 DB Snatches (35/50)

50 KB Swings (35/53)

40 Snatch Balance (55/75)

30 GI Jane's

20 Box Jump Over

10 Strict Shoulder Presses

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Monday, April 22, 2024

Skill 3 mins abs call out Deadlifts 4 WOD 2 mins max Hang P. Snatches (55/75) 2 min Rest Then, 21-15-9-3 of Deadlifts 135/185) Devil Dogs Double Unders Xtra core/abs 100 v-ups Cardio Row 500m Repeat 3

Sunday, April 21, 2024

WOD SUNDAY/Funday!!! WOD 20 mins AMRAP 3 Tire Flips 6 Wall Balls 9 Thrusters (55/65/95)ll Walk 12 push ups Xtra core/abs 60 GHD’s Cardio Bike 2500

Saturday April 20, 2024

Warm up/Skill: With an empty Bar only do—/ 6 min AMRAP of: 4 Squat cleans 4 Bend Over Rows 4 Strict Presses WORKOUT 4 of Quarterfinals/Age Qualifier With a continually running clock, complete as many

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