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Saturday, Jan. 6, 2024

AT 9:10-

Warm up and pre-workout

2 Rounds of

25 Flutter kicks

25 Bicycles

Then,

3 Rounds of :

5 good mornings (light 35-55lbs)

10 Pendlay Rows

15 Hollow Rocks


WOD

4 Rounds of:

10 Deadlifts (75/115)

10 Back Squats (75/115)

10 floor Wipers w/ Press (75/115)





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Thursday, May 23, 2024

Skill 4x6 Squat Cleans Run 3 laps any time during skill WOD Stations 4 Rounds 1 min each Wall Balls OH Squats w/ plate (15/25) Devil Dogs (35/50) DB Snatches (35/50) KB (35/53) 1 min Rest

Wed. May 22, 2024

Skill: 3x15 GHD’s or TTB 4x6 (each) 1-arm Rows WOD 3 Rds of - 7 Power Snatches (55/75) 7 Lateral Bar Hops Rest 1 min 2 Rds of - 6 Power Snatches (65/95) 6 Mountain climbers Rest 1 min 2 Rds of 5 Power

Tuesday, May 21, 2024

Skill 3x8 Strict Pullups or negative resistance WOD 21-15-9 “Diane “ Deadlifts (155/225) Hand Stand Push ups Rest 4 mins Then, Run 2 laps 20 pull ups 25 Air Squats Run 1 lap

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