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Saturday, Oct. 28, 2023

WOD

4 Rounds of:

10 KB Swings

10 KB High Pulls

Rest 2 mins

3 Rounds of:

15 Power Cleans (75/115)

15 Bent Over Rows

Rest 2 mins

2 Rounds of:

20 Sit ups w/ plate

20 Burpees


  • Have fun with this one. Unbroken KB if possible. Finish with big sets of Burpee's!!!

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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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