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Thursday Mar. 2, 2023

Check out the previous blog post on parlays for the last week of the Open announcement! Get your picks to Mike by 3pm!

Also, make sure to come hang out at the box Friday night! Do the Open wod, cheer others on doing the wod, eat pizza, and chill! Celebrating finishing out another fun year of the Open with our Elation crew.



HAPPY BDAY LAURA 3/2/77 Age 46


Skill

23 Scapula Push Ups

23 Crunches


WOD

3 Rounds of,

12 Barbell Grround to OH (55/75)

11 KB Goblet Squats (lighter)

12 Push Ups

11 Sit ups w/ a plate (10/15)

1 min. Rest

Then,

23 Double Unders

23 Hanging Knee ups


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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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