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Monday, Jan 2, 2023

HAPPY NEW YEAR!!! It's time to grow! My focus this year will be on growth - personal and on numbers! If you like What we have and share the thought and let's get a few more people in here! Our holiday party is January 14, and it will start around 3 o'clock and go till whenever. We also will be hosting a poker night in February stay tune for those details!

SKILL

4x10 GHD's

Squat Cleans 50% 1RM, landing low 4x8


WOD

2 Rounds of

  1. 20 Clean complex (Pendlay, row, Bend over Row, shrug, Hang Power Clean, Power Clean)

  2. 23 Wall Balls (14/20)

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Thurs. June 20, 2024

Happy birthday WOD for Karen and Tara! Average age: you could probably figure out! Skill 49 Hollow Rocks Back Ssuats 3x8@75% of 1RM B-days WOD 49 KB Swings Then, 7 Rounds of: 7 Squats (choice- Back (7

Wednesday, June 23,

Skill 40 Jack Knives 4x6 1-Arm Rows (heavy) WOD 2X8 min EMOM W/ 2 min rest between EMOM #1 5 Thrusters (55/75) 5 Burpees 2 min rest EMOM #2 5 DB Snatches (35/50) 5 Toes to Bar

Tuesday, June 18, 2024

Skill: 3 mins Ab callouts 3 mins Muscle up practice w/ transitions and rows WOD 20 mins :30/30’s Power Snatches (65/95) Back Squats (65/95) Box step ups w/ Dumbell (35/50) Hand Stand Push ups (1 stric

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