- Jan 3, 2022
- 1 min read

Monday, January 3, 2022

WE ARE HAVING Classes!! Ppm

Skill:

Tabata Push ups

3x8 Muscle Snatches (55/75)

WOD

24 min EMOM

0-7 Front Squats (75/115)

8-15 Burpee Box Jumps

16-23 Bent Over Rows (75/215)

**23-24th min** max burpees

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Wednesday, May 8, 2024

Skill: OH Squats 3x8 (or 4x6 @70%) WOD 15 min Time cap 1) 1-10-1 of Choice: OH Squats (55/75) Squat Clean n Jerks (75/115) Pull Ups or Wall Facing hs push ups GHD’s or straight leg Toes to Bar

Tuesday, May 7, 2024

Skill 30 Jack Knives Deadlifts 5-rep max @ 70-75% 1rep max WOD 2 Rounds 20 Deadlifts (135/185) 20 Box Jumps (20/24) 2 min rest 2 Rounds of 30 Dying Bugs 30 Dubs (50 singles) Xtra Abs 3 min plank 1 min

Monday, 5/6/24

Skill Bend over Rows 4x6@70% MU Practice - transitions/strict pull ups WOD 21-15-9 Thrusters Bar Over Burpees TTB