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Saturday, Nov. 13, 2021

HAPPY BIRTHDAY BETTY. We need to get some info for a bday workout!!! Monday will be bday WOD hopefully!!.

Warm up

Runners warm up

Michael Phelps

10 Sprawl Burpees

15 Monkey Jumps

20 Air Squats


push aways



“Lucky 7’s

7 Rounds

7 Power Cleans (65/95)

7 Hand Stand Push ups

7 Bent Over Rows (65/95)

7 Wall Balls

7 Push Presses (65/95)

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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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