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Saturday, April 1, 2023

WOD

35 Burpee Box Jumps (24/30)

27 power Snatches (55/145)

40 Burpee Broad Jumps (24/30)

27 Triple Unders

45 Bar over Burpees

27 Squat Snatches (105/115)

40 Burpee Broad jumps

27 Bench Press Floor Wipers

35 Burpee Box Jump (24/16)

Then,

27 Deficit Hand Stand Walks


APRIL FOOLS


WOD

6 Rounds of

8 Power Cleans (95/135)

4 Deficit Hand stand Push ups

7 Power Cleans (95/135)

3 Deficit Hand Stand Push-ups

6 Power Cleans (95/135)

2 Deficit Hand Stand Push-ups

5 Power Cleans (95/135)

1 Deficit Hand Stand Push ups

4 Power Cleans (95/135)

Rest 3 mins

Then,

2 mins Power Cleans (65/95)

Aprils Fools!!


ONLY 2 Rounds Then 2 minutes PC's

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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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