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Sunday MARCH 17, 2024

HAPPY ST. PATRICKS DAY


WOD

7 Rounds of:

7 Power Snatches (55/75)

7 Deficit Push Ups (25/45)

7 Box Jumps

7 Double Unders

**Ascending number ropeclimbs until 12 min

Everyone gets a number

 
 
 

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Sat., May 30, 2026

Warm up 3 mins bands: criminal, bow/arrow, etc 3 mins cardio 3 min AnYOyOooo PVC FRONT squat pro Bent Over Rows 4x6 WOD 3 Rounds of 20 Hollow Rocks 16 Front Squats (75/115) or (12@95/135) 12 pull ups

 
 
 
Thurs. , May 28, 2026

OLYMPIC LIFTING TONIGHT AT 7 Warm up 3 mins cardio 2 mins band stretch: criminal, bow/arrow, downhill, row PVC Bar Play (bar only)- 2x :30 secs each of: Power Cleans Presses Squats Cluste

 
 
 

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