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Monday, Jan. 15, 2024

Warm up

2 Rds of

:30 pinch grip plates

10 GHD's


WOD

3 Rds of

10 Pull ups

8 Alt. DB Snatches (35/50)

Then,

3 Rds of

10 Hand Stand Push Ups

8 Alt. Dumbell Snatches (35/50)


Post Workout Optional Skill:

3x8-strict or max pull ups

6 mins practice Squat Cleans

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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

Tuesday, July 16, 2024

Warm up 4 mins Bike Row Ski, or run 3 laps 3 mins AMRAP 3 push ups 3 Sit ups 3 Squats 2 min AMRAP 2 Inch Worms 2 Burpee Broad Jumps 1 min OH Walk w/ plate (25/35) PVC DEAD Lift Progression Skill Bend

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