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Thursday July 21, 2022



4x3 Clean Super Complex - Shrug, Bent over Row, Hang Power clean,, Squat .


49 Sit ups w/ plate N Press (15/25)

49 Thrusters (55/75)

49 Deficit Push ups (2x25/45)

For time!!!

THIS IS IT: Short Chipper. Go from knees if necessary on pu’s!!!

CHEST MUST HIT GROUNDon Def pu’s and plate to sky on sit-ups, If either one or not met there will not be an RX!!!

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Wednesday, July 17, 2024

Warm up 3 Rds Jog 1 lap 20 Push ups 30 jumping jacks 1 min plank PVC PVC Progression Clean n Jerks Whiteboard debriefing Skill Back Squats (50%) 3x6@ :06 sevs each *5 minute rest WOD “GRACE” 30 clean

Tuesday, July 16, 2024

Warm up 4 mins Bike Row Ski, or run 3 laps 3 mins AMRAP 3 push ups 3 Sit ups 3 Squats 2 min AMRAP 2 Inch Worms 2 Burpee Broad Jumps 1 min OH Walk w/ plate (25/35) PVC DEAD Lift Progression Skill Bend


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