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Thursday, December 2, 2021

Warm up

3 Rds of 5 JJs, T’s, pogos

then,

Michael Phelps

3 Rds of 357’s pu su squats

5 wall walks

10 Jumping Lunges

20 Bicycles

30 Jack knives

40 Dying Bugs


Skill

3x8 Back Squats @ 70% 1RM


WOD

”Randy”

75 reps Power Snatch (65/75) Cass-75


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Friday, April 12, 2024

Happy b to Megan M 4/7/91 age 33 and Paul Z as 4/10/73 age 51 WOD “Chipper” 48 DB Box Step ups (35/50) 48 Hang Power Cleans (85/115) 48 Pullups 48 KB Swings Then, o 33 KB Goblets 51 High Knees Hap

Thursday, April 11, 2024

Happy Belated birthday to Paul and Megan. Bday wid on FridY. Skill 25 Calories on the Assault Bike 1-Arm Rows 4x6 each arm WOD 14 mins EMOM 5 Deadlifts (135/185) Burpees jumping up hitting a target u

Wed., April 10, 2024

Congrats to CasIe Brown for 1st week Challenge winner with Jodie and Chrissie tied clise behind!!! skill: Abs Squat Snatch 3x8@65-70% 1rm WOD 6 Rounds of 9 Back Squats 75/115 9 OH Walking Lunges (25/3

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