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Saturday, June 8, 2024

LET’S SIGN UP FOR THE RINGER RUN WHEN IS IT? THURSDAY THURSDAY THURSDAY!!


WOD

5 Rounds

Farmer’s Carry 4 x 5 (20) PARKING SPOTS (2x15/25)

12 Romanian Deadlifts (135/185)

12 Plate Thrusters

OH Walking Lunges 2 X 5 parking Spots/8 mat widths inside)

12 Pushups w/ pause at bottom

24 minute TIME CAP!!!

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Sunday, July 15, 2024

Warm up Tabata jump rope singles Tabata alt. Air squats and Sit ups Tabata Bike (Mix up start) PVC Progression WOD Testing fun: 2 mins wall Balls 2 mins KB Swings 2 mins 2 mins ***Rest 3 mins*** WOD 1

Saturday, July 13, 2024

Warm up 2 mins cardio Band stretches - 3 mins 2 Rds of: :30 Jumping Jacks :30 Toes to Toes :30 Lunges :30 Plank Hold Abstractor PVC PVC SQUAT SNATCH progression White Board Debriefing BATHROOM/water b

Friday, July 12, 2024

Group warm up call outs, :30 secs each 4 mins Abs call outs PVC PVC N bar progression WOD Fight gone bad star workout 1 Round Warm Up 4 more Rounds 1 min each movement 1. Box Step ups w/ DB (35/50)

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