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Sat. , September 11, 2021

A day to remember.


911 Nastiness.

9 ROUNDS OF:

11 Dumbell Snatches (35/50)

11 Deficit Pushups (2x45’s)

11 KB Swings (35/53)

11 Pull ups

11 Power Snatches (65/95)

11 Burpees

11 1-arm Rows (35/50)

11 Hollow Rocks

11 KB Goblet Squats (35/53)

LETS HAVE SOME FUN!!!

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The OPEN starts Thursday! Get signed up! WOD: Every :30 seconds for 8 mins: 1 power snatch 1 hang snatch 1 overhead squat (Do all 3 movements without putting the bar down. This should be a moderately

Friday, Feb. 23, 2024

Friday Funday WOD 3 Rounds of :90 secs each: Slam Balls Devil Dogs (35/50) Pull Ups Floor Wipers w/ press (65/95) Machine (row/bike/skier)

Thursday, Feb. 21, 2024

Skill 30 GHD's Bent over rows 1-arm rows 3x8 On off WOD 10 mins "Death by" Hang Power Cleans and Power Cleans And Deficit Push ups or Ring Push ups *begin witn Hang Pc's with power Cleans Then push

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