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Saturday, Sept. 17, 2022

ATTENTION: there will b no 9am class, it is moved to 1:00pm. There still will be a 10:00 class!!!


8 mins

8 Tire Flips (small tires)

partner does Back Squats

Keep switching

8 mins

8 Clusters (55/75)

Partner does push up Burpees

Keep Switching

Counting Back Squats and Burpees

THIS IS IT: 16 mins of work, Short sets, shorter breaks. Attempt to do complete sets unbroken, looking for gassers to help build wind! HAVE FUN!!!

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Wednesday, June 23,

Skill 40 Jack Knives 4x6 1-Arm Rows (heavy) WOD 2X8 min EMOM W/ 2 min rest between EMOM #1 5 Thrusters (55/75) 5 Burpees 2 min rest EMOM #2 5 DB Snatches (35/50) 5 Toes to Bar

Tuesday, June 18, 2024

Skill: 3 mins Ab callouts 3 mins Muscle up practice w/ transitions and rows WOD 20 mins :30/30’s Power Snatches (65/95) Back Squats (65/95) Box step ups w/ Dumbell (35/50) Hand Stand Push ups (1 stric


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