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Monday August 26, 2019

Happy belated Bday young man! Was going to have ur WOD but maybe next time! Ha

Warm Up

1 min curtsy a Lunges

1 min L-Hang

1 min Air Squats

1 min Strict Pullups

1 min Hollow Rocks

1 Min Strict Push Ups


5-rep MAX Power Snatch


15 Min EMOM

4 Power Cleans

15 Double Unders

15th Min PC’s only

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Monday, July 15, 2024

Warm up 3 Rounds of :30 Toes to Toes :30 T-claps :30 Med Ball Thrusters (14/20) :30 Ball ( WOD W by by by put ya ya ye Thrusters (65/95)

Sunday, July 15, 2024

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


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