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Monday, May 15, 2023

Anyone that has shoes or anything in the big cabinet in the box the big shelving unit will be replaced very shortly so take all of your stuff out please!!!î

Min movin

Skill

2 Rds of Ab circle

Thrusters 4x6@75% 1RM

,

WOD

16 min EMOM

4 Power Cleans (95/135)

4 Burpees (sprawl jh needed


Closer will be Row, Row, Row your boat!


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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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