Saturday Nov 9, 2019

Happy Birthday Dave Long Sr

11/9/61 Age 58

WOD

3 Rounds

1 Min each station (own)

Rows (1-arm)

Overhead Squats (45/65)

Overhead Dumbell carry (10m switch)

Snatches (45/65)

Thrusters (1-arm Dumbell)

Eknow/forearm plank

Romanian Dead lifts (45/65)

58 High Knees

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Tuesday, Sept. 22, 2020

HAPPY BDAY medium Mike. skill Man Makers 4x6 (35/50) WOD 4 Rounds Run 2 laps or 2 Min cardio 8 Bench Press/wipers 10 Power Snatches (75/115) 12 Wall Balls 14 Bent over Rows (75/115)

Monday, Sept. 21, 2020

Skill Clean n Jerks 2x6, 2x4, 2x2 WOD 50 Air Squats ***25 55 Overhead plate Squats (15/25) ***50 60 Back Squats (85/125) ***75 * = Lateral Bar Hops (R/L=1)

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